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

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

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

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

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:-)

--- 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

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

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

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

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