Cycle 1 |
|
The
Method |
|
The Madness |
|
Strength |
|
Goals |
|
Conditions |
When |
The Real Story |
|
Skate Ski |
Clas Ski |
Skate RS |
Clas RS |
Foot w Poles |
Foot w/o Poles |
Other |
|
Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
|
Spec |
Gen |
|
Speed |
Endur-
ance |
LSD |
Intervals |
Intervals
Hills |
Race
Pace |
Saturday
3/31/2001 |
Morning |
1st day of training period. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Sunday
4/1/2001 |
Midday |
8 miles - first time on rollerskis this
season. |
|
|
|
0.8 |
|
|
|
|
|
0.8 |
|
|
|
|
|
|
|
|
0.8 |
|
|
|
|
|
|
|
Midday |
Inline Skate-Outdoors. Went for a skate
right after roller skiing |
|
|
|
|
|
|
|
0.7 |
|
0.7 |
|
|
|
|
|
|
|
|
|
0.7 |
|
|
|
|
|
Monday
4/2/2001 |
Evening |
Weight Room. Arms only |
|
|
|
|
|
|
|
0.5 |
|
0.5 |
|
|
|
|
|
0.5 |
|
|
|
|
|
|
|
|
|
Tuesday
4/3/2001 |
Evening |
Trying to learn how to step forward |
|
|
|
0.7 |
|
|
|
|
|
0.7 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Evening |
Weight Room. |
|
|
|
|
|
|
|
0.6 |
|
0.6 |
|
|
|
|
|
0.6 |
|
|
|
|
|
|
|
|
|
|
Evening |
Inline Skate-Outdoors. |
|
|
|
|
|
|
|
0.6 |
|
0.6 |
|
|
|
|
|
|
|
|
|
0.6 |
|
|
|
|
|
Wednesday
4/4/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Thursday
4/5/2001 |
Evening |
Inline Skate-Outdoors. Chased a biker for a
few miles |
|
|
|
|
|
|
|
0.6 |
|
0.3 |
0.2 |
|
|
|
|
|
|
|
0.3 |
0.2 |
|
|
|
|
|
Friday
4/6/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 1 |
|
Total Hours for Week: 4.4 |
|
0.0 |
0.0 |
1.6 |
0.0 |
0.0 |
0.0 |
2.9 |
|
4.2 |
0.2 |
0.0 |
0.0 |
|
0.0 |
1.1 |
|
0.0 |
1.2 |
0.0 |
0.0 |
0.0 |
0.0 |
|
|
Saturday
4/7/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Sunday
4/8/2001 |
Midday |
Focused on driving the hip forward and up
the hill. |
|
|
|
1.6 |
|
|
|
|
|
1.6 |
|
|
|
|
|
|
|
|
|
1.6 |
|
|
|
|
Very windy. |
|
Midday |
Inline Skate-Outdoors. Fartlek |
|
|
|
|
|
|
|
0.6 |
|
|
0.6 |
|
|
|
|
|
|
|
|
|
0.6 |
|
|
|
|
|
Midday |
Weight Room. Too tired to do this - did two
sets and gave up. Shouldn't ski, skate, and then do weights... |
|
|
|
|
|
|
|
0.3 |
|
0.3 |
|
|
|
|
|
0.3 |
|
|
|
|
|
|
|
|
|
Monday
4/9/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
4/10/2001 |
Evening |
Exercise Bike. Exercise Bike |
|
|
|
|
|
|
|
0.5 |
|
0.2 |
0.3 |
|
|
|
|
|
|
|
0.2 |
|
0.3 |
|
|
|
|
|
Evening |
Chasing another runner on the indoor track |
|
|
|
|
|
|
0.2 |
|
|
|
0.2 |
|
|
|
|
|
|
|
0.2 |
|
|
|
|
|
|
Wednesday
4/11/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Thursday
4/12/2001 |
Evening |
Weight Room. |
|
|
|
|
|
|
|
0.8 |
|
0.8 |
|
|
|
|
|
0.8 |
|
|
|
|
|
|
|
|
|
|
Evening |
Building up my running legs. |
|
|
|
|
|
|
0.5 |
|
|
0.5 |
|
|
|
|
|
|
|
|
0.5 |
|
|
|
|
|
|
Friday
4/13/2001 |
Evening |
Inline Skate-Outdoors. Legs somewhat sore
& stiff today from yesterday's weights |
|
|
|
|
|
|
|
0.6 |
|
0.5 |
0.1 |
|
|
|
|
|
|
|
|
|
0.6 |
|
|
|
|
|
Evening |
|
|
|
|
0.8 |
|
|
|
|
|
0.8 |
|
|
|
|
|
|
|
|
|
0.8 |
|
|
|
|
|
Week 2 |
|
Total Hours for Week: 5.8 |
|
0.0 |
0.0 |
2.3 |
0.0 |
0.0 |
0.7 |
2.8 |
|
4.5 |
1.3 |
0.0 |
0.0 |
|
0.0 |
1.1 |
|
0.0 |
0.8 |
2.3 |
1.6 |
0.0 |
0.0 |
|
|
Saturday
4/14/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Sunday
4/15/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Monday
4/16/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
4/17/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Wednesday
4/18/2001 |
Evening |
Exercise Bike. |
|
|
|
|
|
|
|
0.8 |
|
0.8 |
|
|
|
|
|
|
|
|
|
0.8 |
|
|
|
|
|
Thursday
4/19/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Friday
4/20/2001 |
Evening |
|
|
|
|
2.3 |
|
|
|
|
|
2.3 |
|
|
|
|
|
|
|
|
|
2.3 |
|
|
|
|
|
Week 3 |
|
Total Hours for Week: 3.1 |
|
0.0 |
0.0 |
2.3 |
0.0 |
0.0 |
0.0 |
0.8 |
|
3.1 |
0.0 |
0.0 |
0.0 |
|
0.0 |
0.0 |
|
0.0 |
0.0 |
3.1 |
0.0 |
0.0 |
0.0 |
|
|
Saturday
4/21/2001 |
Midday |
Circuits. Leg plyometrics plus some hand
weights |
|
|
|
|
|
|
|
0.2 |
|
0.2 |
|
|
|
|
|
0.2 |
|
|
|
|
|
|
|
|
|
|
Midday |
Right at the edge of Zone 2 |
|
|
|
|
|
|
0.5 |
|
|
0.5 |
|
|
|
|
|
|
|
|
0.5 |
|
|
|
|
|
|
Sunday
4/22/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Monday
4/23/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
4/24/2001 |
Evening |
. Weights |
|
|
|
|
|
|
|
0.8 |
|
0.8 |
|
|
|
|
|
0.8 |
|
|
|
|
|
|
|
|
|
|
Evening |
5K indoor run |
|
|
|
|
|
|
0.4 |
|
|
0.4 |
|
|
|
|
|
|
|
|
0.4 |
|
|
|
|
|
|
Wednesday
4/25/2001 |
Evening |
2 mile warm-up, 8 miles in the hills (27
minutes of actual climbing between the 4 & 5 miles points), 2 miles back skating
with no poles. |
|
|
|
1.2 |
|
|
|
|
|
0.4 |
|
0.8 |
|
|
|
|
|
|
0.4 |
|
|
0.8 |
|
|
|
Thursday
4/26/2001 |
Evening |
Inline Skate-Outdoors. Relatively easy
workout. Occasionally I picked it up. Arms tired from yesterday's intervals. |
|
|
|
|
|
|
|
0.6 |
|
0.6 |
|
|
|
|
|
|
|
|
0.6 |
|
|
|
|
|
|
Friday
4/27/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 4 |
|
Total Hours for Week: 3.6 |
|
0.0 |
0.0 |
1.2 |
0.0 |
0.0 |
0.9 |
1.5 |
|
2.9 |
0.0 |
0.8 |
0.0 |
|
0.0 |
0.9 |
|
0.0 |
2.0 |
0.0 |
0.0 |
0.8 |
0.0 |
|
|
Cycle 1 |
|
Total Hours for Cycle: 16.9 |
|
0.0 |
0.0 |
7.3 |
0.0 |
0.0 |
1.6 |
8.0 |
|
14.7 |
1.5 |
0.8 |
0.0 |
|
0.0 |
3.1 |
|
0.0 |
3.9 |
5.4 |
1.6 |
0.8 |
0.0 |
|
|
Cycle 2 |
|
The
Method |
|
The Madness |
|
Strength |
|
Goals |
|
Conditions |
When |
The Real Story |
|
Skate Ski |
Clas Ski |
Skate RS |
Clas RS |
Foot w Poles |
Foot w/o Poles |
Other |
|
Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
|
Spec |
Gen |
|
Speed |
Endur-
ance |
LSD |
Intervals |
Intervals
Hills |
Race
Pace |
Saturday
4/28/2001 |
Midday |
|
|
|
|
3.4 |
|
|
|
|
|
3.4 |
|
|
|
|
|
|
|
|
|
3.4 |
|
|
|
|
|
Sunday
4/29/2001 |
Midday |
I may have picked it up a bit in the last 3
miles. First time out on the classic rollerskis this year. |
|
|
|
|
0.9 |
|
|
|
|
0.9 |
|
|
|
|
|
|
|
|
0.9 |
|
|
|
|
|
|
Monday
4/30/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
5/1/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Wednesday
5/2/2001 |
Evening |
|
|
|
|
2.1 |
|
|
|
|
|
2.1 |
|
|
|
|
|
|
|
|
|
2.1 |
|
|
|
|
|
Thursday
5/3/2001 |
Evening |
Bike-Mountain. Fun skate with Joe Hunsigner |
|
|
|
|
|
|
|
0.6 |
|
0.2 |
0.3 |
0.1 |
0.0 |
|
|
|
|
|
0.6 |
|
|
|
|
|
|
Friday
5/4/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 5 |
|
Total Hours for Week: 6.9 |
|
0.0 |
0.0 |
5.5 |
0.9 |
0.0 |
0.0 |
0.6 |
|
6.5 |
0.3 |
0.1 |
0.0 |
|
0.0 |
0.0 |
|
0.0 |
1.4 |
5.5 |
0.0 |
0.0 |
0.0 |
|
|
Saturday
5/5/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Sunday
5/6/2001 |
Midday |
|
|
|
|
|
3.4 |
|
|
|
|
3.4 |
|
|
|
|
|
|
|
|
|
3.4 |
|
|
|
|
|
Monday
5/7/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
5/8/2001 |
Evening |
Average HR of 129 |
|
|
|
1.7 |
|
|
|
|
|
1.7 |
|
|
|
|
|
|
|
|
1.7 |
|
|
|
|
|
|
Wednesday
5/9/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Thursday
5/10/2001 |
Evening |
16 intervals of about 1:30 each. |
|
|
|
1.2 |
|
|
|
|
|
0.5 |
0.2 |
0.4 |
|
|
|
|
|
|
0.5 |
|
|
0.7 |
|
|
|
Friday
5/11/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 6 |
|
Total Hours for Week: 6.4 |
|
0.0 |
0.0 |
3.0 |
3.4 |
0.0 |
0.0 |
0.0 |
|
5.6 |
0.2 |
0.4 |
0.0 |
|
0.0 |
0.0 |
|
0.0 |
2.2 |
3.4 |
0.0 |
0.7 |
0.0 |
|
|
Saturday
5/12/2001 |
Midday |
Bike-Exercise. 1/10th mile intervals with a
1 or 2/10th rest between. Flat. |
|
|
|
|
|
|
|
1.3 |
|
0.8 |
|
0.5 |
|
|
|
|
|
|
0.8 |
|
0.5 |
|
|
|
|
Sunday
5/13/2001 |
Midday |
|
|
|
|
3.2 |
|
|
|
|
|
3.2 |
|
|
|
|
|
|
|
|
|
3.2 |
|
|
|
|
|
Monday
5/14/2001 |
Evening |
Inline Skate-Outdoors. |
|
|
|
|
|
|
|
1.5 |
|
1.5 |
|
|
|
|
|
|
|
|
1.5 |
|
|
|
|
|
|
Tuesday
5/15/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Wednesday
5/16/2001 |
Evening |
Weight Room. |
|
|
|
|
|
|
|
0.4 |
|
0.4 |
|
|
|
|
|
0.4 |
|
|
|
|
|
|
|
|
|
Thursday
5/17/2001 |
Evening |
Average HR of 152 |
|
|
|
|
1.4 |
|
|
|
|
0.9 |
0.6 |
|
|
|
|
|
|
|
0.9 |
|
|
0.6 |
|
|
|
Friday
5/18/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 7 |
|
Total Hours for Week: 7.8 |
|
0.0 |
0.0 |
3.2 |
1.4 |
0.0 |
0.0 |
3.2 |
|
6.8 |
0.6 |
0.5 |
0.0 |
|
0.0 |
0.4 |
|
0.0 |
3.1 |
3.2 |
0.5 |
0.6 |
0.0 |
|
|
Saturday
5/19/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Sunday
5/20/2001 |
Midday |
It was hard to keep my HR rate down those
last few miles - I had to go VERY slowly.... 34 Miles total |
|
|
|
|
4.7 |
|
|
|
|
4.7 |
|
|
|
|
|
|
|
|
|
4.7 |
|
|
|
|
|
Monday
5/21/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
5/22/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Wednesday
5/23/2001 |
Evening |
Weight Room. |
|
|
|
|
|
|
|
0.5 |
|
0.5 |
|
|
|
|
|
0.5 |
|
|
|
|
|
|
|
|
|
Thursday
5/24/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Friday
5/25/2001 |
Evening |
4-to-5 mile mark. Intervals of 3:00, 3:00,
2:59, 2:38, 3:09, 3:07, 3:15, 3:42 |
|
|
|
1.0 |
|
|
|
|
|
0.2 |
0.4 |
0.3 |
|
|
|
|
|
|
0.2 |
|
|
0.8 |
|
|
|
Week 8 |
|
Total Hours for Week: 6.1 |
|
0.0 |
0.0 |
1.0 |
4.7 |
0.0 |
0.0 |
0.5 |
|
5.4 |
0.4 |
0.3 |
0.0 |
|
0.0 |
0.5 |
|
0.0 |
0.2 |
4.7 |
0.0 |
0.8 |
0.0 |
|
|
Cycle 2 |
|
Total Hours for Cycle: 27.1 |
|
0.0 |
0.0 |
12.6 |
10.4 |
0.0 |
0.0 |
4.2 |
|
24.2 |
1.5 |
1.3 |
0.0 |
|
0.0 |
0.9 |
|
0.0 |
7.0 |
16.7 |
0.5 |
2.0 |
0.0 |
|
|
Cycle 3 |
|
The
Method |
|
The Madness |
|
Strength |
|
Goals |
|
Conditions |
When |
The Real Story |
|
Skate Ski |
Clas Ski |
Skate RS |
Clas RS |
Foot w Poles |
Foot w/o Poles |
Other |
|
Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
|
Spec |
Gen |
|
Speed |
Endur-
ance |
LSD |
Intervals |
Intervals
Hills |
Race
Pace |
Saturday
5/26/2001 |
Midday |
|
|
|
|
3.2 |
|
|
|
|
|
3.2 |
|
|
|
|
|
|
|
|
|
3.2 |
|
|
|
|
|
Sunday
5/27/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Monday
5/28/2001 |
Evening |
4-5 mile mark (half mile intervals): 3:10,
3:07, 3:19, 3:14, 3:15, 3:09, 3:10. |
|
|
|
1.2 |
|
|
|
|
|
0.4 |
0.4 |
0.3 |
|
|
|
|
|
|
0.4 |
|
|
0.8 |
|
|
|
Tuesday
5/29/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Wednesday
5/30/2001 |
Evening |
Weight Room. |
|
|
|
|
|
|
|
0.5 |
|
0.5 |
|
|
|
|
|
0.5 |
|
|
|
|
|
|
|
|
|
Thursday
5/31/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Friday
6/1/2001 |
Evening |
TRAVEL to Portland, OR. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 9 |
|
Total Hours for Week: 4.9 |
|
0.0 |
0.0 |
4.4 |
0.0 |
0.0 |
0.0 |
0.5 |
|
4.1 |
0.4 |
0.3 |
0.0 |
|
0.0 |
0.5 |
|
0.0 |
0.4 |
3.2 |
0.0 |
0.8 |
0.0 |
|
|
Saturday
6/2/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Sunday
6/3/2001 |
Afternoon |
Exercise Bike. 1:30 x 7 w/ 1:30 rest in
hotel exercise room. |
|
|
|
|
|
|
|
0.7 |
|
0.7 |
0.2 |
0.2 |
|
|
|
0.4 |
|
|
0.3 |
|
0.3 |
|
|
|
|
Monday
6/4/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
6/5/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Wednesday
6/6/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Thursday
6/7/2001 |
Morning |
1st day of XC Oregon Ski Camp. Hiked to
snow, skied, hiked back. |
|
1.5 |
|
|
|
|
0.7 |
|
|
1.3 |
0.2 |
|
|
|
|
|
|
|
0.7 |
|
|
|
|
|
Warm and slow. |
|
Afternoon |
XC Oregon ski camp dryland work. Bounding et
al. |
|
|
|
|
|
0.8 |
0.9 |
|
|
1.1 |
0.2 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Friday
6/8/2001 |
Morning |
Hiked up to snow, skied, hiked back. |
|
|
1.5 |
|
|
|
0.7 |
|
|
2.2 |
|
|
|
|
|
|
|
|
0.7 |
|
|
|
|
|
Warm and slow. |
Week 10 |
|
Total Hours for Week: 6.8 |
|
1.5 |
1.5 |
0.0 |
0.0 |
0.8 |
2.3 |
0.7 |
|
5.3 |
0.5 |
0.2 |
0.0 |
|
0.0 |
0.4 |
|
0.0 |
1.7 |
0.0 |
0.3 |
0.0 |
0.0 |
|
|
Saturday
6/9/2001 |
Morning |
Skiing in the back country - last day of
camp. I was pretty tired. The snow was so slow, we diag'ed with our skate skis. |
|
|
2.0 |
|
|
|
0.7 |
|
|
2.7 |
|
|
|
|
|
|
|
|
2.7 |
|
|
|
|
|
Windy! but the snow was warm and very slow |
|
Afternoon |
Physiology test in Ski Camp Lab, on
treadmill with ski poles |
|
|
|
|
|
0.3 |
|
|
|
0.2 |
0.1 |
0.0 |
0.1 |
|
|
|
|
|
|
|
|
|
0.3 |
|
|
Sunday
6/10/2001 |
All Day |
TRAVEL back to Michigan |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Monday
6/11/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
6/12/2001 |
Evening |
Inline Skate-Outdoors. Very sore hamstrings. |
|
|
|
|
|
|
|
0.6 |
|
0.5 |
0.2 |
0.0 |
|
|
|
|
|
|
0.5 |
|
|
0.2 |
|
|
|
Wednesday
6/13/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Thursday
6/14/2001 |
Evening |
Double-poled for 23 minutes |
|
|
|
0.9 |
|
|
|
|
|
0.9 |
|
|
|
|
|
|
|
|
0.9 |
|
|
|
|
|
|
Friday
6/15/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 11 |
|
Total Hours for Week: 4.5 |
|
0.0 |
2.0 |
0.9 |
0.0 |
0.3 |
0.7 |
0.6 |
|
4.2 |
0.2 |
0.1 |
0.1 |
|
0.0 |
0.0 |
|
0.0 |
4.0 |
0.0 |
0.0 |
0.2 |
0.3 |
|
|
Saturday
6/16/2001 |
Midday |
Skating ski pole tip broke - switched to
classic skis for the 3rd lap around Indian Springs |
|
1.7 |
|
|
1.1 |
|
|
|
|
2.8 |
|
|
|
|
|
|
|
|
|
2.8 |
|
|
|
|
|
Sunday
6/17/2001 |
Midday |
First ski on new W50 wheels from Dick's shop
- fast wheels |
|
|
|
2.7 |
|
|
|
|
|
2.7 |
|
|
|
|
|
|
|
|
|
2.7 |
|
|
|
|
|
Monday
6/18/2001 |
Evening |
Circuits. First time trying ski
walking/running. Then did some plyo stuff - bounding. |
|
|
|
|
|
0.8 |
|
0.2 |
|
0.7 |
0.1 |
|
|
|
0.2 |
|
|
|
0.8 |
|
|
|
|
|
|
Tuesday
6/19/2001 |
Evening |
Weight Room. Attempted 60 total reps at
lower weights |
|
|
|
|
|
|
|
0.6 |
|
0.6 |
|
|
|
|
|
0.6 |
|
|
|
|
|
|
|
|
|
Wednesday
6/20/2001 |
Evening |
Toboggan hill, 6x1 minute: 1:11,1:03, 1:03,
1:05, 1:12, with a longer rest in between. |
|
|
|
|
|
0.5 |
|
|
|
0.3 |
|
0.2 |
|
|
|
|
|
|
0.3 |
|
|
0.2 |
|
|
|
Thursday
6/21/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Friday
6/22/2001 |
Evening |
Weight Room. Ran for 10 minutes, weights for
60, exercise bike for 25 |
|
|
|
|
|
|
0.2 |
1.4 |
|
0.6 |
|
|
|
|
|
1.0 |
|
|
|
|
|
|
|
|
|
Week 12 |
|
Total Hours for Week: 9.0 |
|
1.7 |
0.0 |
2.7 |
1.1 |
1.3 |
0.2 |
2.2 |
|
7.6 |
0.1 |
0.2 |
0.0 |
|
0.2 |
1.6 |
|
0.0 |
1.1 |
5.4 |
0.0 |
0.2 |
0.0 |
|
|
Cycle 3 |
|
Total Hours for Cycle: 25.1 |
|
3.2 |
3.5 |
7.9 |
1.1 |
2.5 |
3.1 |
4.0 |
|
21.1 |
1.2 |
0.8 |
0.1 |
|
0.2 |
2.5 |
|
0.0 |
7.2 |
8.6 |
0.3 |
1.1 |
0.3 |
|
|
Cycle 4 |
|
The
Method |
|
The Madness |
|
Strength |
|
Goals |
|
Conditions |
When |
The Real Story |
|
Skate Ski |
Clas Ski |
Skate RS |
Clas RS |
Foot w Poles |
Foot w/o Poles |
Other |
|
Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
|
Spec |
Gen |
|
Speed |
Endur-
ance |
LSD |
Intervals |
Intervals
Hills |
Race
Pace |
Saturday
6/23/2001 |
Midday |
17 miles |
|
|
|
|
2.2 |
|
|
|
|
2.2 |
|
|
|
|
|
|
|
|
|
2.2 |
|
|
|
|
|
Sunday
6/24/2001 |
Midday |
19 miles |
|
|
|
2.0 |
|
|
|
|
|
2.0 |
|
|
|
|
|
|
|
|
|
2.0 |
|
|
|
|
|
Monday
6/25/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
6/26/2001 |
Evening |
Circuits. 1-2-3-2-1 minute interval ladder.
Had a hard time getting my HR into Zone 3 AND do proper bounding technique - couldn't
get it there during the first minute of each interval. Then did dips, stepups, pushups
and plyos. |
|
|
|
|
|
1.1 |
|
0.3 |
|
0.8 |
|
0.3 |
|
|
0.3 |
|
|
|
0.8 |
|
0.3 |
|
|
|
|
Wednesday
6/27/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Thursday
6/28/2001 |
Evening |
2,2,1,2,2,2,2 minute intervals on rolling
terrain, w/ 2 minute rests. Lots of black flies & misquoitoes. |
|
|
|
|
|
1.0 |
|
|
|
0.6 |
|
0.4 |
|
|
|
|
|
|
0.6 |
|
0.4 |
|
|
|
High 80s and high humidity. |
Friday
6/29/2001 |
Evening |
Weight Room. 60 or more reps in as few sets
as possible (1-3) |
|
|
|
|
|
|
0.4 |
0.8 |
|
0.4 |
|
|
|
|
|
0.8 |
|
|
|
|
|
|
|
|
|
Week 13 |
|
Total Hours for Week: 7.8 |
|
0.0 |
0.0 |
2.0 |
2.2 |
2.1 |
0.4 |
1.1 |
|
6.0 |
0.0 |
0.7 |
0.0 |
|
0.3 |
0.8 |
|
0.0 |
1.4 |
4.2 |
0.7 |
0.0 |
0.0 |
|
|
Saturday
6/30/2001 |
Midday |
16 miles |
|
|
|
1.7 |
|
|
|
|
|
1.7 |
|
|
|
|
|
|
|
|
|
1.7 |
|
|
|
|
Sore & tired from weights. Resting HR
was 159 this morning! Decided to take it easy - stayed in the bottom half of Zone 1. |
Sunday
7/1/2001 |
Midday |
Inline Skate-Outdoors. |
|
|
|
|
|
|
|
0.7 |
|
0.7 |
|
|
|
|
|
|
|
|
0.7 |
|
|
|
|
|
|
Monday
7/2/2001 |
Evening |
Weight Room. |
|
|
|
|
|
|
0.2 |
0.6 |
|
0.2 |
|
|
|
|
|
0.6 |
|
|
0.2 |
|
|
|
|
|
|
Tuesday
7/3/2001 |
Morning |
TRAVEL to Big Fish |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Midday |
Stopped at Boyne Mtn on the way north. Did
the intervals on the upper Grinder loop: 4,3,3,3,3 minutes with 5 minutes rest as I
looped back to the beginning. |
|
|
|
|
|
1.6 |
|
|
|
1.2 |
|
0.4 |
|
|
|
|
|
|
|
1.2 |
|
0.4 |
|
|
|
|
Evening |
Excessive feasting and drinking at Tapawingo! |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Wednesday
7/4/2001 |
Midday |
Includes 25 minutes of doublepoling. |
|
|
|
|
1.6 |
|
|
|
|
1.6 |
|
|
|
|
|
|
|
|
|
1.6 |
|
|
|
|
|
|
Afternoon |
TRAVEL back home |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Thursday
7/5/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Friday
7/6/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 14 |
|
Total Hours for Week: 6.3 |
|
0.0 |
0.0 |
1.7 |
1.6 |
1.6 |
0.2 |
1.2 |
|
5.3 |
0.0 |
0.4 |
0.0 |
|
0.0 |
0.6 |
|
0.0 |
0.8 |
4.5 |
0.0 |
0.4 |
0.0 |
|
|
Saturday
7/7/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Sunday
7/8/2001 |
Morning |
Tried to keep HR in bottom half of Zone 1
but was only successful during the 1st half of ski. |
|
|
|
3.9 |
|
|
|
|
|
3.9 |
|
|
|
|
|
|
|
|
|
3.9 |
|
|
|
|
|
Monday
7/9/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
7/10/2001 |
Afternoon |
Flat 1-mile intervals 4:42, 4:46, 5:09, 4:59
with 2:00 minute rest, mile 3 to 4 forward and back. |
|
|
|
1.2 |
|
|
|
|
|
0.7 |
|
0.5 |
|
|
|
|
|
|
|
0.7 |
0.5 |
|
|
|
89 degrees and HUMID |
Wednesday
7/11/2001 |
Midday |
Weight Room. |
|
|
|
|
|
|
0.2 |
0.6 |
|
|
|
|
|
|
|
0.6 |
|
|
|
|
|
|
|
|
|
Thursday
7/12/2001 |
Evening |
39 minutes (6 miles) legs only. |
|
|
|
0.9 |
|
|
|
|
|
0.8 |
0.1 |
|
|
|
|
|
|
|
0.9 |
|
|
|
|
|
|
Friday
7/13/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 15 |
|
Total Hours for Week: 6.7 |
|
0.0 |
0.0 |
5.9 |
0.0 |
0.0 |
0.2 |
0.6 |
|
5.4 |
0.1 |
0.5 |
0.0 |
|
0.0 |
0.6 |
|
0.0 |
0.9 |
4.6 |
0.5 |
0.0 |
0.0 |
|
|
Saturday
7/14/2001 |
Morning |
Inline Skate-Outdoors. 13-mile skate time
trail today. Oops - it's in two weeks. Well, let's skate the course. Weights after the
skate. |
|
|
|
|
|
|
|
1.5 |
|
1.5 |
0.1 |
|
|
|
|
|
|
|
1.5 |
|
|
|
|
|
Nice! |
|
Midday |
Weight Room. |
|
|
|
|
|
|
|
0.5 |
|
0.5 |
|
|
|
|
|
0.5 |
|
|
|
|
|
|
|
|
|
Sunday
7/15/2001 |
Morning |
Bike-Road. Easy bike with Jill |
|
|
|
|
|
|
|
0.8 |
|
0.8 |
|
|
|
|
|
|
|
|
|
0.8 |
|
|
|
|
|
Monday
7/16/2001 |
Evening |
|
|
|
|
|
|
1.1 |
|
|
|
1.1 |
|
|
|
|
|
|
|
|
1.1 |
|
|
|
|
|
|
Tuesday
7/17/2001 |
Evening |
|
|
|
|
|
2.1 |
|
|
|
|
2.1 |
|
|
|
|
|
|
|
|
|
2.1 |
|
|
|
|
|
Wednesday
7/18/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Thursday
7/19/2001 |
Evening |
Tobaggon Hill intervals 1:00 (1:28) 1:04
(1:35) 1:09 (1.39) 1:15 (1:58) 1:16 (3:04 drink, adjust HRM) 1:15 (1:50) 1:21 (2:03)
1:20 (HR took over 4 min to go below 130, so I stopped) |
|
|
|
|
|
0.9 |
|
|
|
0.5 |
|
0.4 |
|
|
|
|
|
|
|
0.5 |
|
0.4 |
|
|
High 80's, HUMID, and bright sun |
Friday
7/20/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 16 |
|
Total Hours for Week: 7.0 |
|
0.0 |
0.0 |
0.0 |
2.1 |
2.0 |
0.0 |
2.9 |
|
6.5 |
0.1 |
0.4 |
0.0 |
|
0.0 |
0.5 |
|
0.0 |
2.7 |
3.4 |
0.0 |
0.4 |
0.0 |
|
|
Cycle 4 |
|
Total Hours for Cycle: 27.7 |
|
0.0 |
0.0 |
9.7 |
5.9 |
5.7 |
0.7 |
5.8 |
|
23.2 |
0.1 |
2.0 |
0.0 |
|
0.3 |
2.4 |
|
0.0 |
5.8 |
16.7 |
1.2 |
0.8 |
0.0 |
|
|
Cycle 5 |
|
The
Method |
|
The Madness |
|
Strength |
|
Goals |
|
Conditions |
When |
The Real Story |
|
Skate Ski |
Clas Ski |
Skate RS |
Clas RS |
Foot w Poles |
Foot w/o Poles |
Other |
|
Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
|
Spec |
Gen |
|
Speed |
Endur-
ance |
LSD |
Intervals |
Intervals
Hills |
Race
Pace |
Saturday
7/21/2001 |
Morning |
LSD first, the 10 x :15 seconds each of
Indian Hop, V1 skate, Hill Bounding, and Sideways Skate. Then did a 15 minute run to
cooldown. The dryland work was all in Zone 2. |
|
|
|
|
2.2 |
|
1.0 |
|
|
2.2 |
0.8 |
|
|
|
0.8 |
|
|
|
0.3 |
2.2 |
|
|
|
|
70s, increasing to 80s and very humid. |
Sunday
7/22/2001 |
Morning |
Bike-Road. Out for an early easy ride with
Jill |
|
|
|
|
|
|
|
0.8 |
|
0.8 |
|
|
|
|
|
|
|
|
|
0.8 |
|
|
|
|
|
|
Morning |
Inline Skate-Outdoors. |
|
|
|
|
|
|
|
1.6 |
|
1.6 |
|
|
|
|
|
|
|
|
|
1.6 |
|
|
|
|
|
Monday
7/23/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
7/24/2001 |
Evening |
With skating poles, doublepoled for 42
minutes (7 miles), then skated without poles for 56 minutes (8 miles). Felt wonderful!
Most of the Zone 2 minutes was from skating up hills fast enough to maintain halfway
decent technique. |
|
1.8 |
|
|
|
|
|
|
|
1.0 |
0.8 |
|
|
|
|
|
|
|
1.8 |
|
|
|
|
|
94 degrees, but relatively low humidity. It
wasn't too bad. |
Wednesday
7/25/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Thursday
7/26/2001 |
Evening |
Average HR of 127 during the workout |
|
|
|
|
|
1.8 |
|
|
|
1.8 |
|
|
|
|
|
|
|
|
|
1.8 |
|
|
|
|
|
Friday
7/27/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 17 |
|
Total Hours for Week: 9.2 |
|
1.8 |
0.0 |
0.0 |
2.2 |
1.8 |
1.0 |
2.4 |
|
7.4 |
1.5 |
0.0 |
0.0 |
|
0.8 |
0.0 |
|
0.0 |
2.0 |
6.4 |
0.0 |
0.0 |
0.0 |
|
|
Saturday
7/28/2001 |
Morning |
Inline Skate-Outdoors. 13-mile time trial,
46:06 (16.4 mph). I'm not sure what zone I was really in - my HR monitor battery died at
the start. At the sprint to the finish, I counted my pulse for 10 seconds and got close
to 180. |
|
|
|
|
|
|
|
1.1 |
|
0.3 |
0.4 |
0.4 |
0.0 |
|
|
|
|
|
|
0.3 |
|
|
0.8 |
|
70ish and sunny |
Sunday
7/29/2001 |
Morning |
Bike-Road. Easy bike with Jill |
|
|
|
|
|
|
|
0.8 |
|
0.8 |
|
|
|
|
|
|
|
|
|
0.8 |
|
|
|
|
|
|
Midday |
Tired... |
|
|
|
1.9 |
|
|
|
|
|
1.7 |
0.2 |
|
|
|
|
|
|
|
|
1.9 |
|
|
|
|
Increasing to mid-80s and somewhat humid |
|
Midday |
Weight Room. Free wieghts and machines -
Arms only |
|
|
|
|
|
|
|
0.5 |
|
0.5 |
|
|
|
|
|
0.5 |
|
|
|
|
|
|
|
|
|
Monday
7/30/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
7/31/2001 |
Evening |
Double poled all 53 minutes. Then drove to
Bailey's for a weight workout. |
|
|
|
|
0.9 |
|
|
|
|
0.8 |
0.1 |
|
|
|
|
|
|
|
0.9 |
|
|
|
|
|
84 and somewhat humid. Warm enough to get
blisters on my fingers... |
|
Evening |
Weight Room. Weight machines & free
weights |
|
|
|
|
|
|
|
0.7 |
|
0.7 |
|
|
|
|
|
0.7 |
|
|
|
|
|
|
|
|
|
Wednesday
8/1/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Thursday
8/2/2001 |
Evening |
Average HR 123 |
|
|
|
1.7 |
|
|
|
|
|
1.7 |
|
|
|
|
|
|
|
|
|
1.7 |
|
|
|
|
84 and humid - but cloudy |
Friday
8/3/2001 |
Evening |
1-2-3-4-3-2-1 minute ladder with half-length
rest periods. Cranked down on the Speed Reducers. |
|
|
|
1.0 |
|
|
|
|
|
0.3 |
0.2 |
0.4 |
|
|
|
|
|
|
|
|
1.0 |
|
|
|
84, sunny, and humid. That was enough... |
Week 18 |
|
Total Hours for Week: 8.5 |
|
0.0 |
0.0 |
4.6 |
0.9 |
0.0 |
0.0 |
3.0 |
|
6.7 |
1.0 |
0.8 |
0.0 |
|
0.0 |
1.2 |
|
0.0 |
0.9 |
4.7 |
1.0 |
0.0 |
0.8 |
|
|
Saturday
8/4/2001 |
Midday |
Road Bike. Rode the road bike to the gym. |
|
|
|
|
|
|
|
0.6 |
|
0.6 |
|
|
|
|
|
|
|
|
|
0.6 |
|
|
|
|
|
|
Midday |
Weight Room. |
|
|
|
|
|
|
|
0.6 |
|
0.6 |
|
|
|
|
|
0.6 |
|
|
|
|
|
|
|
|
|
|
Midday |
Bike-Road. |
|
|
|
|
|
|
|
0.7 |
|
0.7 |
|
|
|
|
|
|
|
|
|
0.7 |
|
|
|
|
|
Sunday
8/5/2001 |
Evening |
Tired today - road my bike to Starbucks to
do some office work (15 mintues one-way). |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Monday
8/6/2001 |
Midday |
Feel slightly under the weather |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
High 90s |
Tuesday
8/7/2001 |
Midday |
Still feel a little off - headachy |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
High 90s / 100 |
Wednesday
8/8/2001 |
Evening |
The horse flies convinced me to pick up the
pace and enter Zone 2. I slightly twisted my left knee swatting at the flys. |
|
|
|
|
|
0.8 |
|
|
|
0.7 |
0.2 |
|
|
|
|
|
|
|
0.8 |
|
|
|
|
|
|
Thursday
8/9/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Friday
8/10/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 19 |
|
Total Hours for Week: 2.7 |
|
0.0 |
0.0 |
0.0 |
0.0 |
0.8 |
0.0 |
1.9 |
|
2.6 |
0.2 |
0.0 |
0.0 |
|
0.0 |
0.6 |
|
0.0 |
0.8 |
1.3 |
0.0 |
0.0 |
0.0 |
|
|
Saturday
8/11/2001 |
Afternoon |
16 miles - had lots of energy |
|
|
|
1.6 |
|
|
|
|
|
1.6 |
|
|
|
|
|
|
|
|
|
1.6 |
|
|
|
|
|
Sunday
8/12/2001 |
Midday |
Left knee started getting very sore the last
mile & a half. |
|
|
|
|
3.0 |
|
|
|
|
3.0 |
|
|
|
|
|
|
|
|
|
3.0 |
|
|
|
|
|
Monday
8/13/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
8/14/2001 |
Evening |
Ladder: 2, 4, 4, 6, 4, 2, 2 minute intervals
with rest time half the previous interval. |
|
|
|
1.1 |
|
|
|
|
|
0.3 |
|
0.6 |
|
|
|
|
|
|
|
0.3 |
0.6 |
|
|
|
Nice: near 80, sunny, not humid. |
Wednesday
8/15/2001 |
Evening |
Ran the perimeter around the Nature Trails.
Did a few foot-specific drills on the short uphills. |
|
|
|
|
|
|
1.2 |
|
|
1.2 |
|
|
|
|
|
|
|
|
|
1.2 |
|
|
|
|
|
Thursday
8/16/2001 |
Midday |
Weight Room. |
|
|
|
|
|
|
|
0.5 |
|
0.5 |
|
|
|
|
|
0.5 |
|
|
|
|
|
|
|
|
|
Friday
8/17/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 20 |
|
Total Hours for Week: 7.3 |
|
0.0 |
0.0 |
2.7 |
3.0 |
0.0 |
1.2 |
0.5 |
|
6.6 |
0.0 |
0.6 |
0.0 |
|
0.0 |
0.5 |
|
0.0 |
0.0 |
6.1 |
0.6 |
0.0 |
0.0 |
|
|
Cycle 5 |
|
Total Hours for Cycle: 27.7 |
|
1.8 |
0.0 |
7.3 |
6.1 |
2.7 |
2.2 |
7.8 |
|
23.2 |
2.7 |
1.4 |
0.0 |
|
0.8 |
2.3 |
|
0.0 |
3.7 |
18.5 |
1.6 |
0.0 |
0.8 |
|
|
Cycle 6 |
|
The
Method |
|
The Madness |
|
Strength |
|
Goals |
|
Conditions |
When |
The Real Story |
|
Skate Ski |
Clas Ski |
Skate RS |
Clas RS |
Foot w Poles |
Foot w/o Poles |
Other |
|
Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
|
Spec |
Gen |
|
Speed |
Endur-
ance |
LSD |
Intervals |
Intervals
Hills |
Race
Pace |
Saturday
8/18/2001 |
Midday |
Doublepoled for 51 minutes, skated no-poles
for 19, then my grabbed running shoes, warmed up, and did 10x15 Indian hops, 10x15
Bounding, and 1x30 Bounding w/ pause. Dead. |
|
|
|
1.2 |
|
0.3 |
0.2 |
|
|
0.8 |
0.1 |
|
|
|
0.4 |
|
|
|
1.2 |
|
|
|
|
|
|
Sunday
8/19/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Monday
8/20/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuesday
8/21/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Wednesday
8/22/2001 |
Evening |
Circuits. After rollerskiing, did 10 x ski
bounding, skate bound, Indian hop, then some dips and pushups. |
|
|
|
|
1.1 |
|
|
0.5 |
|
1.1 |
|
|
|
|
0.3 |
0.2 |
|
|
1.1 |
|
|
|
|
|
|
Thursday
8/23/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Friday
8/24/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 21 |
|
Total Hours for Week: 3.2 |
|
0.0 |
0.0 |
1.2 |
1.1 |
0.3 |
0.2 |
0.5 |
|
1.9 |
0.1 |
0.0 |
0.0 |
|
0.7 |
0.2 |
|
0.0 |
2.3 |
0.0 |
0.0 |
0.0 |
0.0 |
|
|
Saturday
8/25/2001 |
Midday |
|
|
|
|
|
4.0 |
|
|
|
|
4.0 |
|
|
|
|
|
|
|
|
|
4.0 |
|
|
|
|
|
Sunday
8/26/2001 |
Midday |
It rained all day, so I rebuilt my roller
board out in the garage. No place for it in the house... |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Monday
8/27/2001 |
Evening |
Ski walk: 20 minute warmup, then 10x :15
'speed ski walks' w/:45 rest, 30 minute skiwalk/run, then 11x~1:20 second hill bounding
intervals (1:11, 1:11, 1:14, 1:15, 1:17, 1:16, 1:17, 1:19, 1:26, 1:34, 1:24), with rests
of 1:41-2:12, then a cool-down. |
|
|
|
|
|
1.8 |
|
|
|
1.0 |
0.1 |
0.9 |
|
|
|
0.1 |
|
0.2 |
0.8 |
|
0.9 |
|
|
|
Near 80 |
Tuesday
8/28/2001 |
Evening |
Changed the wheels on my roller board, then
did 3x12 at the 'easy' setting. Legs sore from yesterday. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
0.1 |
|
|
|
|
|
|
|
|
|
|
Wednesday
8/29/2001 |
Evening |
Very easy rollerski - didn't feel that
great, and my legs still hurt from Monday. |
|
|
|
0.9 |
|
|
|
|
|
0.9 |
|
|
|
|
|
|
|
|
|
0.9 |
|
|
|
|
|
Thursday
8/30/2001 |
Afternoon |
Team building exercise - went golfing for a
couple hours. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Friday
8/31/2001 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Week 22 |
|
Total Hours for Week: 6.7 |
|
0.0 |
0.0 |
0.9 |
4.0 |
1.8 |
0.0 |
0.0 |
|
5.8 |
0.1 |
0.9 |
0.0 |
|
0.1 |
0.1 |
|
0.2 |
0.8 |
4.8 |
0.9 |
0.0 |
0.0 |
|
|
Cycle 6 |
|
Total Hours for Cycle: 9.8 |
|
0.0 |
0.0 |
2.1 |
5.1 |
2.1 |
0.2 |
0.5 |
|
7.7 |
0.2 |
0.9 |
0.0 |
|
0.8 |
0.4 |
|
0.2 |
3.1 |
4.8 |
0.9 |
0.0 |
0.0 |
|
|
YTD |
|
Total Hours, Spring/Sum: 134.4 |
|
4.9 |
3.5 |
46.7 |
28.5 |
12.9 |
7.7 |
30.2 |
|
114.1 |
7.2 |
7.0 |
0.1 |
|
2.0 |
11.5 |
|
0.2 |
30.6 |
0.0 |
5.9 |
4.7 |
1.1 |
|
|