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Training
Mike Muha's 2001-2002 Training Log: 
The Fall

View the 2001-2002 training log by  phases:

or view the entire year (March 31, 2001 to March 29, 2002)

 

 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
9/1/2001		 Morning Weight Room. Did 35 minutes in the weight room, then drove home and did 3x1 minute on roller board (low setting)             0.7         0.1 0.6              
 
 		 Morning Still feel mentally & physically out of it. Time to hit the weight room - that'll cheer me up!     0.9         0.9             0.9          
Sunday
9/2/2001		 Midday I wanted an easy but long session today, and I didn't want to rollerski, so a walked w/poles and ski walked the uphills. Average HR: 108, officially below Zone 1, but hard enough for today.         3.2     3.2               3.2       Nice.
Monday
9/3/2001		 Afternoon Circuits. MEMORIAL DAY. Kensington was a zoo - families & little kids everywhere. After skiing, went home and did 3x1:00 on the rollerboard.     0.9       0.2 0.9       0.2     0.9         Nice
Tuesday
9/4/2001		 Evening Did 2x10:00 intervals with 5:00 rests, then an 8:00 interval at the top half of Zone 3. Felt pretty good!     1.3         0.7   0.6         0.7     0.6   73 and sunny.
Wednesday
9/5/2001		 Evening Weight Room. Did 25 minutes on the weight machines, then home for 3 x :45 seconds on the rollerboard (tried 3 x 1:00, but couldn't make it)           0.2 0.5         0.1 0.4            
Thursday
9/6/2001		                                            
Friday
9/7/2001		                                            
Week 1   Total Hours for Week: 7.7 0.0 0.0 3.1 0.0 3.2 0.2 1.3 5.6 0.0 0.6 0.0 0.3 1.0 0.0 2.4 0.0 0.0 0.6 0.0  
Saturday
9/8/2001		 Morning Circuits. Rollerskied an hour, then changed into shoes, warmed up & ran intervals. I alternated ski bounding w/poles and skate bounds w/o poles - a total of 6. I didn't have it in me to run more. Accidently went into Zone 4. Did 3x1:00 on the roller board at home.       1.0 1.0   0.2 1.0   0.5 0.0 0.2       1.0   0.5   Fairly cloudy, high 70s, and very humid.
Sunday
9/9/2001		 Midday Ski walked the uphills, run everything else. My left knee was feeling a little weak the last hlaf hour, so I walked the downhills and flats instead of running.         2.6     2.6               2.6       Started out nice but soon turned to rain - heavy at times.
Monday
9/10/2001		 Evening Weight Room. 3x1:00 on rollerboard when I got home.             0.9 0.9       0.2 0.8              
Tuesday
9/11/2001		 Evening 3 x 10 minutes. I had a hard time maintaining form and HR during the last interval.     1.2         0.5   0.7             0.7      
Wednesday
9/12/2001		                                            
Thursday
9/13/2001		 Evening Weight Room. Easy ski, to the weight room, then home to the rollerboard ('Week 1' workout). Felt great today!       0.9     0.7 0.9       0.2 0.5   0.9         Missed the rain, but the trail was a bit wet.
Friday
9/14/2001		 Evening My arms and shoulders felt 'strained', so I took it easy: I practiced my V1 by doing Zone 1 (!) intervals on a short, easy hill.     1.0         1.0               0.6   0.4  
Week 2   Total Hours for Week: 9.5 0.0 0.0 2.2 1.9 3.7 0.0 1.7 7.0 0.0 1.1 0.0 0.5 1.3 0.0 0.9 4.2 0.7 0.9 0.0  
Saturday
9/15/2001		                                            
Sunday
9/16/2001		 Midday Average HR was 128     3.3         3.3               3.3        
Monday
9/17/2001		 Morning Weight Room. Did arms only. Went in before work. Did a short run & some easy weights to warm up, but it wasn't toward the end of workout that I felt good.             0.5 0.5         0.5              
 
 		 Evening Circuits. After my intervals, I went home to the rollerboard and did 3 x 1:00 (W1), then 2 x as long as I could (~:40) at the next hardest setting.             0.3 0.3       0.3              
 
 		 Evening Ran/bounded/'moosehoofed' beside the longest hill 6 x ~2:08-2:16 (recovery 2:39-3:12).         0.9     0.5   0.5               0.5    
Tuesday
9/18/2001		 Evening Average HR of 117 - very easy roll.     0.9         0.9               0.9        
Wednesday
9/19/2001		 Evening Weight Room. Should have taken the day off - Was not a great weight workout and couldn't get it going on the rollerboard.             0.5 0.5       0.0 0.4              
Thursday
9/20/2001		                                            
Friday
9/21/2001		                                            
Week 3   Total Hours for Week: 6.3 0.0 0.0 4.2 0.0 0.9 0.0 1.2 5.9 0.0 0.5 0.0 0.3 0.9 0.0 0.0 4.2 0.0 0.5 0.0  
Saturday
9/22/2001		 Morning W/ Frank & John, classic then skate. John saw my left hand too far to the right in front of me in V1, instead of parallel to the direction of travel.     1.4 1.4       2.8               2.8        
 
 		 Afternoon Weight Room. Weight room for upper body, then home to 3x1:00 on the rollerboard.             0.6 0.6       0.2 0.4              
Sunday
9/23/2001		 Morning I'm pretty dead today. Maybe I'll do something easy and short this afternoon.                                        
 
 		 Evening Guess not.                                        
Monday
9/24/2001		 Evening Weight Room. Went to the gym, ran 3 very fast :35 second sprints, lifted weights (low weight, 60 reps in 3 sets or less), then went home to the roller board.           0.5 0.7 0.5   0.0 0.0 0.2 0.5 0.0           Rain, 35 MPH winds, 39 degree wind chill, & all I had was shorts & a T. Off to the gym instead.
Tuesday
9/25/2001		 Evening What I learned today: Don't try intervals if your muscles are sore from weights. I could not maintain Zone 3 on the 3rd interval, so stopped. Not my best workout.     1.1         0.7 0.2 0.2             0.2     Lows 40s, windy, light rain. But I dressed right!
Wednesday
9/26/2001		                                            
Thursday
9/27/2001		 Evening Nice easy ski with John. Did some uphill double poles coming back.     2.0         1.9 0.1             2.0       Mid to upper 50s, mostly sunny, little wind. Perfect!
Friday
9/28/2001		                                            
Week 4   Total Hours for Week: 7.6 0.0 0.0 4.5 1.4 0.0 0.5 1.2 6.5 0.3 0.2 0.0 0.3 0.9 0.0 0.0 4.8 0.2 0.0 0.0  
Cycle 1   Total Hours for Cycle: 31.1 0.0 0.0 13.9 3.3 7.7 0.7 5.4 24.9 0.3 2.4 0.1 1.4 4.1 0.0 3.3 13.2 0.9 2.0 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
9/29/2001		 Morning         3.3       3.3               3.3        
Sunday
9/30/2001		 Morning Work issues kept me awake until 3:30am; I'm tired & groggy today. Tried to take a nap, but couldn't get work off my mind.                                        
Monday
10/1/2001		 Evening Did 10 x 1:00 (1 minute rest), then fartlek 4:15 (2:01), 2:55 (1:51), 4:33 (2:18), & 3:01. My classic rollerskis are too squirrelly to go fast on fast downhills.       1.5           0.4             0.7      
Tuesday
10/2/2001		 Evening Just an easy workout - mostly to loosen up from yesterday's hard session.     0.6     0.2   0.6       0.2       0.6        
Wednesday
10/3/2001		                                            
Thursday
10/4/2001		 Evening Circuits. Ski walked/ran the horse trails, doing bounding on all uphills. Spent 10 minutes on one hill doing bounding w/o ski poles. Then did 3 x 1:00 on roller board.         1.1 0.2 0.2 1.2 0.2     0.7     0.7         Cool, occasional light rain.
Friday
10/5/2001		                                            
Week 5   Total Hours for Week: 7.0 0.0 0.0 0.6 4.8 1.1 0.3 0.2 5.1 0.2 0.4 0.0 0.9 0.0 0.0 0.7 3.9 0.7 0.0 0.0  
Saturday
10/6/2001		 Morning Rolled with John & Frank. Average HR: 114, a bit lower than I would have liked. Did quite a bit of single-sticking (arms only).       2.9       2.9               2.9       Mid 40's, partly cloudy. There was actually a little hail/snow in the air as I drove home!
Sunday
10/7/2001		 Afternoon Ran, then did bounding up a ravine. Also did dips on pinic tables located on the trail. Also did a minute on the roller board.           1.4   1.0       0.4     1.0         Mid 40's and sunny.
Monday
10/8/2001		                                            
Tuesday
10/9/2001		 Evening Average HR 119     2.8         2.7 0.1             2.8       Mid 60s.
Wednesday
10/10/2001		                                            
Thursday
10/11/2001		 Evening Circuits. Ran the horse loop, then did specific strength on the taboggan & sliding hills. Went home and did 4 sets on the rollerboard.         1.3 0.2 0.1 0.6       0.8     0.6         Low 60s and light rain.
Friday
10/12/2001		                                            
Week 6   Total Hours for Week: 8.6 0.0 0.0 2.8 2.9 1.3 1.6 0.1 7.2 0.1 0.0 0.0 1.2 0.0 0.0 1.6 5.7 0.0 0.0 0.0  
Saturday
10/13/2001		 Morning       3.8         3.8               3.8        
Sunday
10/14/2001		                                            
Monday
10/15/2001		 Evening Fartlek, times of 1:00 (2:22), 1:41 (3:16), 3:54 (5:37), 9:19 (2:21) and 5:24. Then did 16:16 distance strength (legs only) with 6 x 1:00 easy uphill intervals     1.4             0.6   0.3         0.6     Mid 50s and a bit of wind.
Tuesday
10/16/2001		 Evening Started the Dale Carnegie Course - 12 weeks of Tuesdays for 4 hours. It would have been awful to train tonight - high winds, pelting rain, and COLD.                                        
Wednesday
10/17/2001		 Evening Very headachy today, had no energy or focus. Skip training.                                       It would have been a nice day for training...
Thursday
10/18/2001		 Afternoon Still headachy today, still no energy or focus.                                        
 
 		 Evening Did 30 minutes out, legs only, then 32 minutes doublepoling back.     1.0         1.0 0.1     1.0                
Friday
10/19/2001		 Evening I was tired & hungry on the way home from work - and still a little out of it. I ate then went for an easy & relaxing half hour walk with Jill.           0.5   0.5                        
Week 7   Total Hours for Week: 6.7 0.0 0.0 6.2 0.0 0.0 0.5 0.0 5.2 0.1 0.6 0.0 1.3 0.0 0.0 0.0 3.8 0.6 0.0 0.0  
Saturday
10/20/2001		 Evening Rollerskied, then put on the shoes and did a few minutes of bounding. At home, I hit the rollerboard 2x1:00.       1.9   0.2   1.9       0.2       1.9        
Sunday
10/21/2001		 Midday A couple loops around Kensignton     1.7         1.6 0.1             1.7        
Monday
10/22/2001		 Evening Very easy ski, but I was exhausted at the end (I went to bed at 8pm!). Finished just in time to miss a thunderstorm.       1.1       1.1               1.1        
Tuesday
10/23/2001		 Evening My second Dale Carnegie class...                                        
Wednesday
10/24/2001		 Evening Time to spend an evening with Jill.                                        
Thursday
10/25/2001		 Evening Circuits. One warmup loop on the horse trail, then did a 2nd loop, bounding all the hills. Rollerboarded at home. My legs feel the workout.         1.3   0.1         0.7 0.1   0.7         High winds, 40ish, wind chill of 12 - but we were pretty sheltered by the trees.
Friday
10/26/2001		                                            
Week 8   Total Hours for Week: 6.2 0.0 0.0 1.7 2.9 1.3 0.2 0.1 4.5 0.1 0.0 0.0 0.9 0.1 0.0 0.7 4.6 0.0 0.0 0.0  
Cycle 2   Total Hours for Cycle: 28.5 0.0 0.0 11.3 10.6 3.6 2.6 0.4 22.0 0.4 1.0 0.0 4.2 0.1 0.0 2.9 17.9 1.3 0.0 0.0  
YTD   Total Hours for Fall: 59.6 0.0 0.0 25.2 13.9 11.4 3.3 5.8 46.9 0.7 3.4 0.1 5.6 4.2 0.0 6.3 0.0 2.2 2.0 0.0