July 4-10

Hi All

We will be mirroring the hours of last month but turning up the intensity for the three base weeks

There are similarities in the programs so that you can train together,

Three guidelines

1. slow workout slow
2. stay in zone for intensity
3. races can be all out

Types of Intensity

Natural Intervals
average zone 2 or 3, roller skiing or hill striding preferable

Zone 3 intervals
8 min on 3 min off - roller ski

Races
20 - 40 min all out - anything you like

Max Aerobic Speed (Zone 4)
8 X 30 sec on / 60 sec recovery

Sprint
6 x (10 sec. effort / 3 min. rest)

Strength

This week continue with functinal strength, I will get Tristan to start to put together a program for us

Training this week

Tuesday 6am - Natural Intervals 5th line
Wednesday 5pm - team training - Roller ski and Strength
Saturday 9am - Zone 3 Classic repeats at MSL on Roller skis

Training Plan