Training Week Oct 13-19th

MON :53 Classic rollerski :30 core and upperbody strength

TUE :30 run in pool 1:33 Run with 6 x 3:30 "moose-hoof" hill bounds
with poles

WED :30 run in pool 3:00 Classic rollerski

THU :30 run in pool :30 run :30 core and upperbody strength

FRI 1:00 skate roll with 4 x 3:00 intervals. Supposed to be more
intervals, but arms and legs way too fatigued. Quit early

SAT 2:37 Run and ski walk with poles

SUN OFF - outdoors all day coaching at Masters Ski clinic

Total: 11 hours of aerobic plus two strength workouts.

Rob Bradlee

--- Anders Lustig wrote:
Just to discover whether theres 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, Im su-) And not particularly
high on specificality, Im afraid.


Particular goals: still keen on doing Vasaloppet - or actually
the gruesome twosome of Finlandia and Vasaloppet (therell 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






=====
Rob Bradlee
Java, C++, Perl, XML, OOAD, Linux, and Unix Training

Whew! Pretty high volume workout schedules! Don't you guys have day jobs?
.... ;-)

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.)

Thanks,

Bruce Toien


"Rob Bradlee" wrote in message
o.com...

MON :53 Classic rollerski :30 core and upperbody strength

TUE :30 run in pool 1:33 Run with 6 x 3:30 "moose-hoof" hill bounds
with poles

WED :30 run in pool 3:00 Classic rollerski

THU :30 run in pool :30 run :30 core and upperbody strength

FRI 1:00 skate roll with 4 x 3:00 intervals. Supposed to be more
intervals, but arms and legs way too fatigued. Quit early

SAT 2:37 Run and ski walk with poles

SUN OFF - outdoors all day coaching at Masters Ski clinic

Total: 11 hours of aerobic plus two strength workouts.

Rob Bradlee

--- Anders Lustig wrote:
Just to discover whether theres 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, Im su-) And not particularly
high on specificality, Im afraid.


Particular goals: still keen on doing Vasaloppet - or actually
the gruesome twosome of Finlandia and Vasaloppet (therell 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






=====
Rob Bradlee
Java, C++, Perl, XML, OOAD, Linux, and Unix Training

After being very impressed with Anders and Robs training week, feeling
a little depressed by my wimpy 7 hour week I saw an article in the
Minneapolis paper yesterday. Jan Gunther, owner of Gear West, who is
the top masters female skier in the Twin Cities finished 3rd in the
40-44 age group at the Ironman Triathalon World Championship in
Hawaii. I'm not sure about her weekly volume but her Saturday workout
was a cool 10:49. She did 1:11 in the swim, 5:43 on the bike and then
ran a 3:47 marathon. Among her many accomplishments she was first in
her age group at the American Birkebeiner last winter in 2:31. If my
memory serves she has also won the Mora Vasaloppet a couple of times.
All this while running a very succesful business and raising two boys
with her husband and business partner Brian Knutson.










"Bruce Toien" wrote in message . ..
Whew! Pretty high volume workout schedules! Don't you guys have day jobs?
... ;-)

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.)

Thanks,

Bruce Toien


"Rob Bradlee" wrote in message
o.com...

MON :53 Classic rollerski :30 core and upperbody strength

TUE :30 run in pool 1:33 Run with 6 x 3:30 "moose-hoof" hill bounds
with poles

WED :30 run in pool 3:00 Classic rollerski

THU :30 run in pool :30 run :30 core and upperbody strength

FRI 1:00 skate roll with 4 x 3:00 intervals. Supposed to be more
intervals, but arms and legs way too fatigued. Quit early

SAT 2:37 Run and ski walk with poles

SUN OFF - outdoors all day coaching at Masters Ski clinic

Total: 11 hours of aerobic plus two strength workouts.

Rob Bradlee

--- Anders Lustig wrote:
Just to discover whether theres 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, Im su-) And not particularly
high on specificality, Im afraid.


Particular goals: still keen on doing Vasaloppet - or actually
the gruesome twosome of Finlandia and Vasaloppet (therell 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






=====
Rob Bradlee
Java, C++, Perl, XML, OOAD, Linux, and Unix Training

Rob's and Anders' big hours are impressive. I never seem to get over 10
except when I do the occcasional really long, really slow bike ride;
e.g. 5 hours/120km (or less).

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??

Best, Peter

For real endurance training, I'd recommend any of the later Wagner;
actually, after 4.5 hours or so, Seigfried's Funeral March sounds
exactly appropriate for me most times. And that's not counting the
intermissions! I'll leave the Entrance of the Gods into Valhalla for
for those who deserve it. But the Ride of the Valkyries (put it on
repeat) might be about right for intervals.

Best, Seigfried

Can't resist noting the nationality of both the men's and the women's
elite category at Hawaii : Peter Reid and Lori Bowden from B.C., Canada.

They've won before, but not simultaneously at Hawaii.

Best, Peter

() wrote in message ...

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?

In my case it´s a case of sheer dislike first and foremost,
and then of a kind of acceptance of the fact that I am and
will always remain a wimpy runner type of guy who just happens
to love (real) skiing.

Do as I say: "Roller ski and hit the gym!" - don´t do as I
do:-)

The only hills around here are fairly short one on forest
paths, we don´t have any of those nice, long climbs on asphalt
roads. I don´t think I have seen more than one roller skier -
a young girl, which warmed my heart, though - this year, but
I presume many of the pole roller skaters must be skiers.


Anders