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Training
December 2003 Training Plan
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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

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