| Sunday, 11/29/2009 |
Training Time = 1:39 |
| Morning |
Run
Easy distance
1:39 |
This run felt hard. Mostof it was on pavement and I'm not used to running on hard surfaces. My legs are shot. |
:46
 |
:52
|
:01
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 153 |
|
|
| Saturday, 11/28/2009 |
Training Time = 2:12 |
| Morning |
Rollerski-Skate
Long slow distance
2:12 |
Doug Heady and I skied with Aaron and Mike Tarnow. Aaron was in town from Bend and Mike was down from Traverse City. Bright and sunny, little wind, below freezing at the start. Pretty tired... |
2:02
|
:10
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 142 |
|
|
| Friday, 11/27/2009 |
Training Time = 1:16 (Interval Work Time = :31) |
| Afternoon |
Rollerski-Classic
VO2 Max
1:16 |
Four intervals out and 4 intervals back over a section of bike path with lots transitions: 3:56, 3:45, 4:08, 3:46, 4:05, 3:41, 4:02, 3:46. Did not get into Zone 4 as much as I wanted. |
:24
|
:22
|
:24
|
:06
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 164 |
|
| Afternoon |
Weights
General strength
:30 |
Hit the gym next: 15 minutes core and abs, 15 minutes upper and lower body strength. I'm happily exhausted. |
:30
|
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 30 |
|
|
| Thursday, 11/26/2009 |
Training Time = :24 |
| Morning |
Moosehuffs/Bounding
Specific strength
:25 |
It was mostly a run at Gilbert Willis Park this Thanksgiving morning, but I did moosehufs up all the hills. |
:19
|
:06
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 31 |
|
|
| Wednesday, 11/25/2009 |
Training Time = :58 (Interval Work Time = :22) |
| Afternoon |
Rollerski-Classic
Pace
:58 |
I'd planned to do a 5 mile classic time trial, but it just wasn't happening. At the end of 4 miles, I could not get out of Zone 2 even climbing a hill, so I abandoned. Seems like I should have been rested... |
:25
|
:19
|
:14
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 105 |
|
| Evening |
Weights
General strength
:30 |
After a disappointing rollerski, I decided to FINALLY work on my strength. Did 15 minutes of core and abs, then 15 of upper and lower body strength at the gym. |
:30
|
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 30 |
|
|
| Tuesday, 11/24/2009 |
Training Time = None |
| Evening |
Off
Work
|
Planned to get out of work early, but ended up staying a little later than expected. I was on dog patrol tonight, so did not get a chance to train, |
|
|
| Monday, 11/23/2009 |
Training Time = None |
| Evening |
Off
Recovery
|
Good day to rest... |
|
|
Total Training Time = 6:29
Total Quality Time = :53
Total Training Load = 655
|
