| Day |
Date |
Session |
Planned (Hours)
|
|
Mon
|
Sep-2
|
"Roll 4x4:00 Zone 3, easy terrain + Weights"
|
2.0
|
|
Tue
|
Sep-3
|
Off
|
-
|
|
Wed
|
Sep-4
|
"Run 3x6:00 Zone 3, uphill or rolling"
|
1.0
|
|
Thu
|
Sep-5
|
Roll Distance + weights
|
2.0
|
|
Fri
|
Sep-6
|
Off
|
-
|
|
Sat
|
Sep-7
|
"Roll skate 3-4-5-2-3-4 Intervals (-30 down to -5 HR), easy uphill"
|
2.0
|
|
Sun
|
Sep-8
|
Run Distance (2 hours) + weights (1 hour)
|
2.5
|
|
|
|
Weekly Total (hours)
|
9.5
|
|
Mon
|
Sep-9
|
Off
|
-
|
|
Tue
|
Sep-10
|
"Roll classic 2 x :30,:45,:60,1:30 flat speed intervals (zone 3-4, then 4-5)"
|
1.0
|
|
Wed
|
Sep-11
|
Bike distance + Weights
|
2.0
|
|
Thu
|
Sep-12
|
"Running 4x6 minutes rolling or uphill, (-30 first 2 min, the -20 for last 4)"
|
1.0
|
|
Fri
|
Sep-13
|
Off
|
-
|
|
Sat
|
Sep-14
|
Camp - AM: Roll distance + technique; PM: Run distance + bounding
|
3.0
|
|
Sun
|
Sep-15
|
Camp - AM: Roll Distance + technique; PM: Strength
|
3.0
|
|
|
|
Weekly Total (hours)
|
10.0
|
|
Mon
|
Sep-16
|
Off
|
-
|
|
Tue
|
Sep-17
|
"Rollerski 5-mile pace (-25 1st half, -15 2nd half, -10 last 5 minutes)"
|
1.0
|
|
Wed
|
Sep-18
|
Run Distance + Weights
|
2.0
|
|
Thu
|
Sep-19
|
"Roll 4x3 minute intervals, easy uphill, intensity 4"
|
1.0
|
|
Fri
|
Sep-20
|
Off
|
-
|
|
Sat
|
Sep-21
|
Rollerski Distance + Weights
|
3.5
|
|
Sun
|
Sep-22
|
"Moosehoof w/poles, 1-2-3 (slow, zone 3) 1-2 (z4) 3 (up to z5) intervals"
|
1.0
|
|
|
|
Weekly Total (hours)
|
8.5
|
|
Mon
|
Sep-23
|
Roll Distance
|
1.0
|
|
Tue
|
Sep-24
|
"Roll classic 5x3:00 DP/DP+kick, Zones 2-3, 3, 3-4, 4-5, 4-5. No HR monitor"
|
1.0
|
|
Wed
|
Sep-25
|
Run Distance + Weights
|
2.0
|
|
Thu
|
Sep-26
|
"Run or Roll 3x7:00 (-25, -20, -15), rolling or uphill terrain"
|
1.0
|
|
Fri
|
Sep-27
|
Off
|
-
|
|
Sat
|
Sep-28
|
Roll Distance (2 hours) + Weights (1 hour)
|
3.0
|
|
Sun
|
Sep-29
|
Roll Distance
|
1.5
|
|
|
|
Weekly Total (hours)
|
9.5
|
|
Mon
|
Sep-30
|
"Run or roll, 2 x :30, 1:00, 2:00. Hard fast effort"
|
1.0
|
|
Tue
|
Oct-1
|
Off
|
-
|
|
Wed
|
Oct-2
|
Quality session
|
1.0
|
|
Thu
|
Oct-3
|
Roll Distance + Weights
|
2.0
|
|
Fri
|
Oct-4
|
Quality session
|
1.0
|
|
Sat
|
Oct-5
|
Roll Distance + Weights
|
3.0
|
|
Sun
|
Oct-6
|
Roll Distance
|
3.0
|
|
|
|
Weekly Total (hours)
|
11.0
|
| |
|
|
|
| |
|
Five-Week Total
|
48.5
|
| |
|
Total for August
|
39.5
|
