| Day |
Date |
Session
Description |
| M |
Dec
1 |
(In
Florida): Run uphill intervals (1 hour) |
| T |
Dec 2 |
Run uphill
distance (1 hour) |
| W |
Dec
3 |
PM:
Fly to Toronto |
| T |
Dec 4 |
AM: Run 4-3-2-1-1
min uphill intervals (1 hour) |
| F |
Dec
5 |
AM:
Fly Home |
| S |
Dec 6 |
Distance
roll-skate (3 hours) |
| S |
Dec
7 |
Race:
5km run/5km roll-classic Duathlon, plus warm-up & down marking & unmarking the
course (1.5 hours) |
|
|
Forecasted
weekly hours: 7-8 |
| M |
Dec
8 |
Core
strength (0.5 hours) |
| T |
Dec 9 |
Distance run,
flat (1 hour) |
| W |
Dec
10 |
Run
4 x 5 min uphill intervals (1 hour) |
| T |
Dec 11 |
Distance
roll-classic (1 hour) |
| F |
Dec
12 |
Off |
| S |
Dec 13 |
Pace/race, 9
miles, roll-skate (1.5 hours) |
| S |
Dec
14 |
Distance
roll-classic (3 hours) |
|
|
Forecasted
weekly hours: 8 |
| M |
Dec
15 |
AM:
Fly to Florida
PM: Run easy distance & Strength (1 hour) |
| T |
Dec 16 |
PM: Run 4 x 5 min
uphill intervals (1 hour) |
| W |
Dec
17 |
AM:
Run short distance w speed (30 min)
PM: Fly to Toronto |
| T |
Dec 18 |
AM: Run distance
(1 hour)
PM: Work Xmas party in Toronto |
| F |
Dec
19 |
AM:
Fly Home
PM: Core strength (20 min) |
| S |
Dec 20 |
Distance
Roll-classic (2.5 hours) |
| S |
Dec
21 |
Distance
Roll-skate (1 hour)
PM: Run (30 min) & Strength (45 min) |
|
|
Forecasted
weekly hours: 8-9 |
| M |
Dec
22 |
Off |
| T |
Dec 23 |
Intervals 4 x 3
min (1 hour) |
| W |
Dec
24 |
Distance
w specific strength (1 hour) |
| T |
Dec 25 |
Christmas
Off - Family Xmas party |
| F |
Dec
26 |
AM:
Easy distance w/ short speed (8 x 15sec) (40 min)
PM: Travel north |
| S |
Dec 27 |
RACE: Holly Cup
Classic (1 hour) |
| S |
Dec
28 |
AM:
Easy distance (2 hours)
PM: Travel home |
| |
|
Forecasted
weekly hours: 7 |
| M |
Dec
29 |
Off |
| T |
Dec 30 |
Easy distance
& Specific Strength (1 hour) |
| W |
Dec
31 |
2-3-4
(Zone 3) 2-3-4 (Zone 4) Intervals (1 hour) |
| T |
Jan 1 |
New Years
Medium distance (1 hour) |
| F |
Jan
2 |
AM:
Easy distance w/ short speed (8 x 15sec) (30 min)
PM: Travel north |
| S |
Jan 3 |
RACE: Chestnut
Valley Freestyle (1.5 hours) |
| S |
Jan
4 |
RACE:
Boyne Highlands Classic (if I feel good, else easy distance) (1.5 hours) |
| |
|
Forecasted
weekly hours: 6-7 |
