Training 15th to October 21st
I hope you are well rested and recovered from what should have
been a lighter week. This week is planned to be high volume week
with a high amount of intensity as well (3 sessions) in short a tough week.
If you are feeling healthy I would really like to see you push through
this week even if you are tired toward the end.
-Ethan
Endurance: 10- 12 hours
Intensity: 1-1.3 hours
Monday
Off or easy run/ski 1hr and stretch on your own.
Tuesday
AM- 6:30am, General Strength
PM- 4:30pm, ski walking intervals,
lev 3 threshold 5-7 x 5-7 minutes
with some high intensity :30-1min bounding with poles,
20min warmup and cooldown, 1.5-2hr total.
Location: Seven Springs
Wednesday
AM- OFF
PM- 4:30pm, Easy Distance skate ski from campus 1.25-1.75
Thursday
AM- 6:30, General strength
PM- 4:30pm, Running intervals level 3, 4-6 x 5-7min, 1 – 1.5
Location: Suny Canton Trails
Friday
AM- OFF
PM- 3pm, Easy distance ski classic 1-1.5hr
Location: I am trying to get vans and will let you know. This goes for Saturday and Sunday
as well but I am fairly certain I can borrow crew team vans through the week,
not as sure about Friday though.
Saturday
AM- 9:00, classic ski double pole intervals level 4m 5-8 x 2min, total 1.25-1.75hr
A short general strength session will follow directly after,
so bring appropriate footwear and a snack.
PM- Off
Sunday
AM- 8:30, Overdistance ski and run 2.5 - 3.25 hr