| Sunday, 1/31/2010 |
Training Time = 2:45 (Interval Work Time = :18) |
| Midday |
XC Ski-Classic
Many...
2:45 |
Hanson Hills: 60 minutes doublepoling, then some classic drills and skiing, then 3 x 6:00 Zone 3 intervals over the M-93 hills, then striding without poles...plus skiing! |
1:09
 |
1:14
|
:22
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 283 |
|
|
| Saturday, 1/30/2010 |
Training Time = 1:11 |
| Afternoon |
XC Ski-Skate
Semi-easy ski
1:11 |
Found snow at Huron Meadows! Had a nice little skate. All loosened up for a longer ski up north tomorrow. |
:14
|
:55
|
:02
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 130 |
|
|
| Friday, 1/29/2010 |
Training Time = None |
| Evening |
Off
Work/Family
|
Goodbye drinks for one of my staff, then home to visit with some neighbors. |
|
|
| Thursday, 1/28/2010 |
Training Time = 1:13 (Interval Work Time = :20) |
| Evening |
Circuits
General strength
:12 |
Core and abs warm up. |
:12
|
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 12 |
|
| Evening |
Run
AT/VO2 Max
:46 |
5 x 4:00 uphill interval (10% grade), slight increase in speed each interval. The last 30 seconds of the last interval was at a 15% grade. Zone 4 intervals. |
:11
|
:05
|
:18
|
:12
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 123 |
|
| Evening |
Exercise Bike
Warm down
:15 |
Cooled down on the bike with an easy interval session |
:02
|
:13
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 28 |
|
|
| Wednesday, 1/27/2010 |
Training Time = None |
| Evening |
Off
Frosty
|
Frosty Freestyle race post-mortem: Met with the park, REI, and others to go over the good, the bad, and the next Frosty Freestyle! |
|
|
| Tuesday, 1/26/2010 |
Training Time = :50 (Interval Work Time = :18) |
| Evening |
Circuits
General strength
:10 |
A core and abs warm-up. |
:10
|
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 10 |
|
| Evening |
Run
AnaerobicThreshold
:30 |
3 x 6:00 intervals (high Zone 3), the first on the flat, the second on a 9% uphill. But my right ankle began hurting during the session, so I stopped running... |
:02
|
:08
|
:20
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 78 |
|
| Evening |
Exercise Bike
Easy
:15 |
...and jumped on an exercise bike for a warm down. |
:15
|
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 15 |
|
|
| Monday, 1/25/2010 |
Training Time = None |
| Evening |
Off
Dog
|
I promised Jill I'd go to Echo's agility training tonight, so no training. |
|
|
Total Training Time = 5:59
Total Quality Time = :56
Total Training Load = 679
|
