| Sunday, 9/18/2011 |
Training Time = 2:05 |
| Morning |
XC Ski-Classic
Long slow distance
2:05 |
Classic rollerski. Could feel yesterday's ski walking interval session in my legs. Also felt my right shoulder "sticking" between 7 and 8 miles, but it went away. |
1:47
 |
:18
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 143 |
|
|
| Saturday, 9/17/2011 |
Training Time = 1:30 (Interval Work Time = :20) |
| Morning |
Ski Walk
Aerobic threshold
:58 |
5 x 4:00 (3:00 rest) uphill ski walking intervals, 85-92% of max heart rate. I wasn't particularly motivated before training, but once I got in the first interval, everything felt great. |
:10
|
:28
|
:18
|
:02
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 128 |
|
| Morning |
Weights
General strength
:32 |
Gym - upper and lower body strength |
:32
|
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 32 |
|
|
| Friday, 9/16/2011 |
Training Time = None |
| Evening |
Off
Family
|
Home for dinner with Jill. |
|
|
| Thursday, 9/15/2011 |
Training Time = None |
| Evening |
Off
Recovery
|
My right shoulder is pretty sore. That was a lot of rollerskiing over the past week given how little rollerskiing I've done this year. |
|
|
| Wednesday, 9/14/2011 |
Training Time = None |
| Morning |
Off
Pain
|
Right shoulder very sore this morning, but it doesn't feel muscular. |
|
| Evening |
Circuits
General Strength
1:00 |
Four of us at the workout tonight. Glad we had a shelter - it was raining pretty hard. After a warmup, we did around 20 circuit stations, 1 min on, 30 seconds off. After a short break, we did a speed set: 30 seconds on, 15 seconds off. Then we played with the medicine ball for a few minutes. |
1:00
|
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 60 |
|
|
| Tuesday, 9/13/2011 |
Training Time = 1:11 (Interval Work Time = :14) |
| Evening |
Rollerski-Skate
Warm-up, Drills
:31 |
Warm up and drills: Skating with no poles, focus on (1) body square to trail, then (2) push ski forward at end of skate, then (3) weight on balls of feet; Doublepole with high hands; doublepole on one ski. |
|
| Evening |
Rollerski-Skate
AT, VO2 Max
:40 |
Fixed distance uphill intervals, V2: 2:57, 2:54, 2:47, 2:42, 2:50 (the last interval was slower because of traffic on the bike path). Very happy I could increase my speed each interval. (Graph for entire session). |
:38
|
:11
|
:07
|
:08
|
:01
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 118 |
|
|
| Monday, 9/12/2011 |
Training Time = None |
| Morning |
Off
Recovery
|
That was a lot of training for me over the weekend, and a lot of rollerskiing. Taking the day off. |
|
|
Total Training Time = 4:46
Total Quality Time = :34
Total Training Load = 481
|
