| Sunday, 10/16/2011 |
Training Time = 1:33 |
| Morning |
Rollerski-Classic
Long slow distance
1:33 |
Wet pavement, but Kensington had swept the path following yesterday's wind storm, so skiing was mightly fine. |
1:27
 |
:06
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 99 |
|
|
| Saturday, 10/15/2011 |
Training Time = :50 (Interval Work Time = :24) |
| Morning |
Run
Aerobic threshold
:50 |
3 x 8:00 uphill (5% grade) intervals at Intensity level 3 (80-88% of max heart rate. Unfortunately, I had an expresso this morning, and my heart rate was erratic, so I did not get a reading on my heart rate monitor. The graph below is an estimate. Did the intervals on a treadmill - 40 mph winds outside and threat of rain.... |
:04
|
:25
|
:21
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 117 |
|
|
| Friday, 10/14/2011 |
Training Time = None |
| Evening |
Off
Work
|
Worked a bit later than I wanted. |
|
|
| Thursday, 10/13/2011 |
Training Time = None |
| Evening |
Off
Home
|
After yesterday's workout, I had to go back to work for over two hours, then get up a 3am for addtional work. Had planned to do a short, easy run, but dinner plans interrupted. |
|
|
| Wednesday, 10/12/2011 |
Training Time = 1:00 |
| | A Team NordicSkiRacer Wednesday night strength session:
1. Easy warm-up run
2. Repeat three times:
- Ski bound with poles up a short hill; 10 push-ups at the top
- Ski bound with poles up a short hill; a minute of "bicycles crunches" at
the top
3. Repeat three times (front, right, then left plank)
- Sideways skate jumps up a short hill; Planks at the top
- Sideways skate jumps up a short hill; Dips at the top
4. A light drizzle tickles the skin. It's refreshing. It's better than
mosquitoes.
5. One-legged ski hops up short hill, right leg first, then left.
6. End the hill with some two-legged frog hops.
7. Some circuits, out of the mist, under the pavilion roof (nice and dry):
- Rollerboard
- Squats on a Bosu
- Doublepole with a 10# medicine ball
- Diagonal stride recovery motion with weights
- Sideways jump, touching the floor with your hand
- Diagonal stride arm motions with Armit resistance bands while sitting on
a Swiss Ball.
8. Medicine ball toss, everyone sitting in a close circle, feet off the
ground, tossing the medicine ball up and over to the person to the right. Six
times around the circle, then reverse.
9. Applaud each other for an effort well done.
|
| Evening |
Circuits
Specific strength
1:00 |
Lots of bounding and plyometrics tonight. The focus was more on the lower body because many of us did the doublepole session last night. Not to say we ignored the upper body... |
1:00
|
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 60 |
|
|
| Tuesday, 10/11/2011 |
Training Time = 1:05 (Interval Work Time = :14) |
| Evening |
XC Ski-Doublepole
VO2 Max/AT Threshold
1:05 |
4 x 3:00 uphill doublepole intervals + 4 x 20 second doubelpole power sprints. (The first interval was actually longer because I didn't hear my timer go off). Great session. Nine of us were there tonight. |
:32
|
:19
|
:09
|
:05
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 117 |
|
|
| Monday, 10/10/2011 |
Training Time = None |
| Evening |
Off
Recovery
|
My legs STILL feel dead. It felt hard to walk up stairs at work today. |
|
|
Total Training Time = 4:28
Total Quality Time = :38
Total Training Load = 393
|
