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#1
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Training Week Oct 13-19th
Just to discover whether there´s any need or interest for
this type of running (sic!) thread. MON 1:45 Nordic (pole) walking in hilly terrain (incl. 5x up a small skijump hill) TUE 1:45 ditto WED 1:30 running, incl. 4x10min(5min) below LT THU 2:40 opera FRI 1:45 Nordic walking SAT 1:00 10x2min(2min) on (a low-set) "roller-board" + 1:00 Nordic running (incl. 5x bounds up a 2min hill) SUN 2:20 running at 80% HRmax More time than sense, I´m su-) And not particularly high on specificality, I´m afraid. Particular goals: still keen on doing Vasaloppet - or actually the gruesome twosome of Finlandia and Vasaloppet (there´ll be two weeks between the events on February 21st and March 7th). General goals: to train and ski enough to be able to blame my disappointing running results on that (and to train and run so much that I will have an excuse for not doing as well as I hoped in skiing...) Anders |
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#2
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Training Week Oct 13-19th
The opera must have been the hardest....;-)
I'm impressed with both Rob and your hours spent, i must pick up my hours now, but it's so boring just to run. Soo Anders are you planing to beat me at the Vasaloppet now? Anders Lustig wrote: Just to discover whether there´s any need or interest for this type of running (sic!) thread. MON 1:45 Nordic (pole) walking in hilly terrain (incl. 5x up a small skijump hill) TUE 1:45 ditto WED 1:30 running, incl. 4x10min(5min) below LT THU 2:40 opera FRI 1:45 Nordic walking SAT 1:00 10x2min(2min) on (a low-set) "roller-board" + 1:00 Nordic running (incl. 5x bounds up a 2min hill) SUN 2:20 running at 80% HRmax More time than sense, I´m su-) And not particularly high on specificality, I´m afraid. Particular goals: still keen on doing Vasaloppet - or actually the gruesome twosome of Finlandia and Vasaloppet (there´ll be two weeks between the events on February 21st and March 7th). General goals: to train and ski enough to be able to blame my disappointing running results on that (and to train and run so much that I will have an excuse for not doing as well as I hoped in skiing...) Anders -- Forward in all directions Janne G |
#3
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Training Week Oct 13-19th
I'll bite
This is my 8 day week! I had a monday off of school this week, so I decided to make monday part of my week Mon-Off Tue-3:10 bike. Level 2 or so Wed-Off Thu-1:10 running with leg circuits (10 minutes or so of circuits) Level 2ish circuits Level 4 Fri-1:50 Easy bike Level 1 Sat-1:55 with 5x8min "threshold intervals" (I don't have a heart rate monitor, so I guessed. All I know is that I felt pretty hammered later) Sun-2:40 bike ride level 2ish (harder than I wanted really) Mon-2:05 bike ride +30 min or so upper body/core exercise. For a total of 13 hours I don't really get to specifically train all summer (though I am very active working at a camp) so my "Summer" period of training started around the first of September, and has probably reached its peak volume wise with this week. Next week will be easy before I start easing into slightly lower volume/more intensity and using rollerskis more for November and December. Paul Anders Lustig wrote: Just to discover whether there´s any need or interest for this type of running (sic!) thread. MON 1:45 Nordic (pole) walking in hilly terrain (incl. 5x up a small skijump hill) TUE 1:45 ditto WED 1:30 running, incl. 4x10min(5min) below LT THU 2:40 opera FRI 1:45 Nordic walking SAT 1:00 10x2min(2min) on (a low-set) "roller-board" + 1:00 Nordic running (incl. 5x bounds up a 2min hill) SUN 2:20 running at 80% HRmax More time than sense, I´m su-) And not particularly high on specificality, I´m afraid. Particular goals: still keen on doing Vasaloppet - or actually the gruesome twosome of Finlandia and Vasaloppet (there´ll be two weeks between the events on February 21st and March 7th). General goals: to train and ski enough to be able to blame my disappointing running results on that (and to train and run so much that I will have an excuse for not doing as well as I hoped in skiing...) Anders |
#4
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Training Week Oct 13-19th
Janne G wrote in message ...
The opera must have been the hardest....;-) Actually, since it was "La Traviata" and Verdi is easy on the ears, it was quite enjoyable:-) I'm impressed with both Rob and your hours spent, Thank you, but in my case they were mostly dumb miles to use an opportunity to enjoy the last remaining hours of daylight training (on weekdays, anyway) in the forest before the trees are bare, but there is no sight of snow in sight! BTW the idea is not to impress others with the hours one puts in (or with how few hours someone else achieves astounding results), but to display the (surely?) wide spectrum of training volumes, methods, approaches and sessions - and, possibly, to provide a chance to lay one´s head on the block by announcing an ambitious goal:-) The thread could be useful as a motivation for training for the lazy or the occasionally downhearted, and for keeping a rudimentary training diary for those who think that sort of thing is only for the real racers. Last but not least, the thread could, hoepfully, engender various spin-off discussions on various aspects and issues, and I don´t think anyone really has anything against any icreased on-topiv liveliness here. But I won´t take it as a personal catastrophe, if this idea doesn´t "get wind into its sails", so no-one should feel in any way obliged to participate:-) i must pick up my hours now, but it's so boring just to run. Soo Anders are you planing to beat me at the Vasaloppet now? Well, you´re in the "Train smart"-category of skiers, and I´m not:-) (Compare, for instance, the amounts of upper body strength raining in my and week and Rob´s...) Unless you proceed to handicap yourself (say, by catching a series of flus or by working 70-hour weeks), I´ll be quite happy if I can trail you by 10 minutes or so! Anders |
#5
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Training Week Oct 13-19th
I thought possibly it was "Aida" and you were using it for endurance
training... Tim on 10/21/03 04:39, Anders Lustig wrote: Janne G wrote in message ... The opera must have been the hardest....;-) Actually, since it was "La Traviata" and Verdi is easy on the ears, it was quite enjoyable:-) |
#6
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Training Week Oct 13-19th
--- Bruce Toien wrote: Whew! Pretty high volume workout schedules! Don't you guys have day jobs? .. ;-) Well, no, actually, I don't have a day job. Or at least I didn't have any paying work for the week I described. That's how I could do a 3 hour roll in the middle of the week. I'm one of those under-employed people who don't show up on the unemployment statistics. I'm a contract trainer - when I get work I'm busy and when I don't then I just starve. Believe me, I'd rather have more work and less time to train. I do usually manage to get 10 hours/week when I'm working every day, but it's a lot harder. And some weeks I only get 6 hours. I call this "natural periodization". I've tried to plan out easy, medium, hard weeks but they never coincide with my busy work weeks so I just workout whenever I can and the weeks take care of themselves. If anyone needs a technical trainer or a ski clinic... I'm available. I'm interesting in your intensity levels. Obviously, the intervals would be in the "high" or "max" category ... what about the other workouts? (In terms of perceived effort; or % of max HR; or bpm above/below lactate/anaerobic threshold; or whatever other measure you prefer to use to gauge intensity.) Right now I'm trying to do the interval workouts below threshold, but still reasonably hard. I try to keep the other workouts pretty easy. Level 1. Sometimes it's hard not to cruise along at Level 2 if I'm feeling good and the day is nice. I train a lot with my wife which keeps me under control since she is just slightly slower than me. ===== Rob Bradlee Java, C++, Perl, XML, OOAD, Linux, and Unix Training |
#7
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Training Week Oct 13-19th
Let's see if I can remember my week
Mon Off Tue 1:30 on the road bike. I did a few real hard blasts and my legs were not up for the high effort. In other words, my cardio felt up to the task but my legs were hurtin'. Probably 15 min 160 bpm Wed 50 min run with bounding (with poles) on the hills at Battle Creek. I ran about 10 km, but bounded up the hills. Normally I get a lot of rest between the hills, and repeat the hills 3x (15-20 hills total), but I changed things this time for variety Thr Intended to do an easy 2 hr rollerski, but I forgot my rollerskis. (Sound familar?) Walked (fast) for 45 min. Didn't feel like running again. Fri Off Sat 7x5 min intervals on classic skis out on 15th at Afton. 1:30 total with 35 min 150 bpm Sun 2:45 rollerski at Afton. I got a new HR monitor, so I can bring in the times spent 100 bpm, 100-150 bpm and over 150 bpm, but I didn't look at the number. BTW, my old HR monitor is so old it looks like a laptop computer on my arm. Counting the walk (wimp): 7 1/3 hrs total, I'd say that's about an hour short of normal and more hard work than normal. Jay Wenner |
#8
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Training Week Oct 13-19th
Question : The hours on rollerskis aren't that big a percentage for both of you. Is there a good reason we should know about? Or is it just something like inconvenient location? Once my shoulder problem sorted itself out by mid-June, I've been pretty much sticking to 4Xrollerski plus 3Xeasy strength/balance/flexibility for the week, averaging only about 7 hours total. But maybe I should be out running withpoles up the hill at the back of my house?? I did 5 out of 11 hrs on rollerskis. I probably should be doing a little more because I should have a pure double pole workout in there. I don't like that workout so I often "forget" about doing it. We lack vertical where I live so I don't like to do a lot of classical rollerskiing (i.e. 95% double poling). YOu don't get any leg loading from flat classic rollerskiing. So instead I do a long ski walk/run with poles. My basic plan is simple 2 strength workouts 2 Over Distance: 1 long ski walk/run, 1 roller ski (alternate skate and roll) 2 interval: 1 hill bounding, 1 rollerski (mostly skate, sometimes classic) 1 Double pole Fill in some other runs and rolls depending on what part of the body is most tired. I'd like to be mixing in 20-second explosive bounds in the middle of my easy runs, but I've got a sore hamstring so I have to avoid those. Rob |
#9
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Training Week Oct 13-19th
I'm just two years into training and coming off my first full year
bike racing as a Cat 4: Sun: Long rollerski, 2-3 hours, extreme, Birkie-like hills (NE Iowa), 30-45 min at or above LT Mon: Light rollerski or spin on bike, 1 hr, recovery rate Tue: Weights: bench, flys, pull-downs ala Borowski (high reps to simulate poling), squats 30min Wed: Yoga-Iyengar (a little more aerobic), 1 hr; Rollerski moderate hills, 1 hr, LT- Thurs: Weights as Tues, spin on rollers, recovery rate Fri: Rollerski moderate hills, 1-1.5 hrs, LT- Sat: Rest (and sell honey) My problem has been working in intervals intelligently when I feel my base is ready. These darned Aeros just seem too fast to really sprint on. Putting the brake on makes them catch at the beginning of each stride. chris ne iowa |
#10
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Training Week Oct 13-19th
Janne G wrote in message ...
We got some of it (1cm) but i hear that a little bit south they got 10cm overnight, so it's coming. It´s coming here, too, around Saturday, but it will be gone:-( Anyway, the snow (and the black ice on asphalt, I imagine) explains why you ween´t roller skiing. Anders |
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