| Date |
Session Description |
| Nov 3 Mon |
Off |
| Nov 4 Tue |
Roll Intervals 6x4 min MHR-30-20, -25-15,
-20-5 (1 hour) |
| Nov 5 Wed |
Travel to Florida.
Weights, 5-10 reps (1 hour) |
| Nov 6 Thu |
Run Intervals 3-4-5 (-30-18) 3-4-5 (-20-5
last 2/3) (1 hour) |
| Nov 7 Fri |
Travel home. Core
strength (30 min) |
| Nov 8 Sat |
Distance - very easy pace (2 hours) |
| Nov 9 Sun |
AM: Duathlon 5 km run /
5km rollerski. All out effort. (1 hour) |
| |
Forecasted Weekly
Total: 6.5 Hours |
| Nov 10 Mon |
Off - Planned 12 hour
day at work. |
| Nov 11 Tue |
AM: Intervals 6-6 (-30-15) 3 (-20-15) 6-6
(-20 or higher) (1 hour)
PM: |
| Nov 12 Wed |
AM: Travel to Toronto
(leave home at 3:30am)
PM: Travel home (arrive home at 10:00pm) |
| Nov 13 Thu |
Intervals 6-8 x 2-3 min, easy, medium,
hard, very hard (1 hour) |
| Nov 14 Fri |
Core strength (30 min) |
| Nov 15 Sat |
Distance (w speed) roll (3 hours) |
| Nov 16 Sun |
Distance run (1.5 hours)
+ Weights (1 hour) |
| |
Forecasted Weekly
Total: 9 hours |
| Nov 17 Mon |
Off |
| Nov 18 Tue |
Intervals 6x4 min MHR-30-20, -25-15, -20-5
(1 hour) |
| Nov 19 Wed |
Travel to Florida.
Weights, 5-10 reps (1 hour) |
| Nov 20 Thu |
Intervals 3-4-5 (-30-18) 3-4-5 (-20-5 last
2/3) (1 hour) |
| Nov 21 Fri |
Travel home. Core
strength (30 min) |
| Nov 22 Sat |
Time Trial - run (1 hour) |
| Nov 23 Sun |
Distance roll - very
easy pace (3 hours) |
| |
Forecasted Weekly
Total: 7 hours |
| Nov 24 Mon |
Distance run (1 hour) +
Weights (1 hour) |
| Nov 25 Tue |
AM: Roll Intervals 6x4 min MHR-30-20,
-25-15, -20-5 (1 hour)
PM: Travel to Ellsworth |
| Nov 26 Wed |
Distance roll (1 hour) +
Core, Circuits (1 hour) |
| Nov 27 Thu |
Off - Thanksgiving |
| Nov 28 Fri |
Intervals 6-6 (-30-15) 3
(-20-15) 6-6 (-20 or higher) (1 hour) |
| Nov 29 Sat |
AM: Travel Home
PM: Distance (w speed) roll - 3 hours |
| Nov 30 Sun |
Distance run (1 hour) +
Weights (1 hour) |
| |
Forecasted Weekly
Total: 10-11 hours |
| |
Total for Month: 33 Hours |
