Nordic Ski Racer - cross country ski racing    
 
Home  |  Racing |  Training |  Rollerskiing |  Trails |  Weather |  Equipment |  Forums |  Photos & Video
 
Training
July 2003 Training Plan
[Return to article]

 

Day Date Session Description
M Jun 30 Distance rollerski (45 minutes)
T Jul 1 5 uphill running intervals, fixed distance, 2:20 to 1:40 times (1 hour)
W Jul 2 Distance rollerski (45 minutes) 
T Jul 3 AM Travel, probably no training
F Jul 4 Rollerski intervals: 8-4-8 min, HR -30, -25, -20 (1 hour)
S Jul 5 Distance bike (1 hour)
Strength-circuits & Explosiveness/plyometrics (1 hour)
S Jul 6 Distance run w/ ski imitation drills  (2 hours)
Forecasted weekly hours: 7-8
M Jul 7 AM Travel
PM Weights (1 hour)
T Jul 8 Rollerski - hard distance, Int 3 for :40 (2.5 hours)
W Jul 9 Distance - Bike (1hour)
Weights (45 minutes)
T Jul 10 Running Time Trial, build up pace (1 hour)
F Jul 11 Off
S Jul 12 Distance rollerski-classic, (2 hours)
S Jul 13 Distance run w/ ski imitation drills  (2 hours)
Forecasted weekly hours: 10
M Jul 14 Weights (1 hour)
T Jul 15 Speed Intervals - doublepole,  1 x :30, 1 x 1:00, 1 x 1:30, twice (45 minutes).
Run & Explosiveness/plyometrics (45 min).
W Jul 16 Distance - Bike (1.5+ hours, Intensity 1-3)
T Jul 17 Rollerski Time Trial at MHR -35, -25, -15 (1 hour)
F Jul 18 Off / Travel
S Jul 19 Distance rollerski-classic, (3 hours)
S Jul 20 Bike to gym, Weights, Bike back (2 hours)
Forecasted weekly hours: 9
M Jul 21 Off
T Jul 22 Uphill Intervals 2-3-4 min (at -25 to -20), 2-3-4 min (at -20-15), rest 1/2 interval (1 hour)
W Jul 23 Weights (1 hour)
T Jul 24 4 x 4 running intervals, -20 to -15-10 (1 hour)
F Jul 25 Off
S Jul 26 Distance rollerski-classic (2 hours)
S Jul 27 Bike to gym (:30), Weights (1 hour), bike back (:30)
Forecasted weekly hours: 7

  

[Return to article]