Sunday Jan 22 |
 | Skiing 1:00:00 [2] 6.5 mi (9:14 / mi) | |
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| Skiing 57:00 [3] 10.0 mi (5:42 / mi) | |
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Saturday Jan 21 |
| Note | |
| (rest day) |
| 3 weeks of initial speed training are done. Next week will be rest week with slow relaxing runs, yoga, skiing, and may be one hills session. Second cycle we will rump up our speed to target 1:20 for 400m, 2:45 for 800m, and 5:45 for 1600m intervals. We also will add one hills session to the mix. All done with map handling :) Third session will target 1:15 for 400m, 2:35 for 800m, and 5:15 for 1600m intervals with more hill training leading to Flying Pig. We should repeat it for the forth time leading to Short/Long Champs. |
Friday Jan 20 |
| Trail run 1:05:00 [3] 8.5 mi (7:39 / mi) | |
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Thursday Jan 19 |
| Trail run (warmup-cooldown-between) 56:00 [3] 7.0 mi (8:00 / mi) | |
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| Trail run (intervals - pyramid) 18:00 [5] 3.0 mi (6:00 / mi) | |
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| 400+800+1200+1200+800+400 |
| Yoga 1:00:00 [1] | |
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Wednesday Jan 18 |
| Trail run 1:07:30 [3] 8.5 mi (7:56 / mi) | |
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| Nice and relaxed run on the trails and grass along the river. |
Tuesday Jan 17 |
| Trail run (warmup-cooldown-between) 56:00 [3] 7.0 mi (8:00 / mi) | |
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| Trail run (intervals) 18:00 [5] 3.0 mi (6:00 / mi) | |
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| 12x400 |
| Yoga 1:00:00 [1] | |
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Monday Jan 16 |
| Trail run 1:04:00 [3] 8.5 mi (7:32 / mi) | |
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