| Sunday, 12/6/2009 |
Training Time = 1:39 (Interval Work Time = :03) |
| Morning |
Rollerski-Skate
Distance
1:39 |
Nice rollerski with Ryna Robinson on the Milford-Kensington Trail, and in Kensington. Bright sunny skies. Wooden bridges were snow covered but pavement was dry and clear. Did one 3 minute pickup on the road out of Kensington Metropark. |
:49
 |
:47
|
:03
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 152 |
|
| Midday |
Weights
General strength
:40 |
20 minues abs and core, 20 minutes upper and lower body strength. |
:40
|
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 40 |
|
|
| Saturday, 12/5/2009 |
Training Time = :46 (Interval Work Time = :12) |
| Morning |
Run
Max VO2
:46 |
3 x 1km track intervals: 4:04, 4:03, 4:09. My right calf started hurtin after the 2nd interval, and was really hurting after the 3rd, so I called it a day. Hope I haven't injured it too badly. |
:09
|
:24
|
:04
|
:09
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 105 |
|
|
| Friday, 12/4/2009 |
Training Time = None |
| Evening |
Off
Off
|
Jill insisted on me bringing dinner home after work... |
|
|
| Thursday, 12/3/2009 |
Training Time = 1:30 (Interval Work Time = :02) |
| Evening |
Rollerski-Skate
Speed
1:00 |
10 x 20 second V2 speed intervals with a 100 second easy ski in between. Skied out about 4 miles, headlamp on helmet, then did the intervals on the way back in. |
:19
|
:36
|
:05
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 106 |
|
| Evening |
Weights
General strength
:30 |
15 minutes core and abs, 15 minutes upper and lower body strength |
:30
|
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 30 |
|
|
| Wednesday, 12/2/2009 |
Training Time = 1:00 (Interval Work Time = :30) |
| Evening |
Run
Lactate Threshold
1:00 |
5 x 6:00 up 8% treadmill grade, 85-90% of max heart rate, 2 minute rests. Wanted to work on hill climbing. The original plan was to rollerski, but it was raining a little too hard. |
:14
|
:18
|
:27
|
:01
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 135 |
|
|
| Tuesday, 12/1/2009 |
Training Time = :47 |
| Evening |
Run
Warm up
:11 |
Easy run |
:05
|
:06
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 17 |
|
| Evening |
Weights
General strength
:36 |
18 minutes of core and abs, 18 minutes of upper and lower body strength. |
:36
|
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 36 |
|
|
| Monday, 11/30/2009 |
Training Time = None |
| Evening |
Off
Recovery
|
I thought about going to the gym...but it remained just a thought. |
|
|
Total Training Time = 5:42
Total Quality Time = :47
Total Training Load = 621
|
