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Week 1.0 (Apr 29 - May 5)Date293012345
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MondayTuesdayWednesdayThursdayFridaySaturdaySundayWeekly notes
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TypeRest daylight volumelight volumeThresholdStrengthLight volume Volume dayRange -- A:5hrs B:7hrs C:8hrs
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IntensityRestZone 1Zone 1Zone 1 Follow strength plan Zone 1 choice Team meeting and running with gamesFirst week of the training year. No official practice.
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LocationN/AN/AN/AN/AN/AN/AN/A
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Time 01 - 1.5 hour1 hour1 - 1.51 hour22
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Activity
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Additional info
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Week 2.0 (May 6 - 12)Date6789101112
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MondayTuesdayWednesdayThursdayFridaySaturdaySundayWeekly notes
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TypeRest dayLight Volume Light Volume ThresholdStrengthLight intensityVolume dayRange -- A:8hrs B:8hrs C:10hrs
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IntensityRestzone 1 Zone 12-3 x 5 minutes at zone 3 with 3 minutes rest Follow strength plan (to be shared)Easy jog with intro to ski walking and striding. striding sprints agility and plyosIn person team meeting - please bring pencils and pens First week back in person, light volume and light intensity to get back into the groove of things.
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LocationN/AN/AN/AN/AN/ANakk south Nakk south
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Time 01 - 20.5 - 11-219 - 11 AM2
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Activity Athlete Choice Athlete Choice Athlete Choice Ski walking and runningTeam meeting
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Additional info
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Week 3.0 (May 13 - 19)Date13141516171819
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MondayTuesdayWednesdayThursdayFridaySaturdaySundayWeekly notes
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TypeRest dayspeedStrength and light volume Testing StrengthTestingVolume dayRange -- A:8hrs B:10hrs C:12hrs
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IntensityRestzone 1 Zone 1 of your choice Max aerobic Capacity ERG test + Sprint training Follow the strength plan 30 second power on ERG + threshold 2-3 hours - trail run, rollerski or activity of your choice Building week, Similar intensity with increase in hours. If you are running lots, make sure to check in with yourself to avoid injury.
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LocationN/AChoice Immaculata/st.PNakk southImmaculata/st.PNakk southChoice
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Time 026-730 pm630-830 PM6-730 pm9-11 AM2 - 3
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Activity Athlete Choice Strength plan HERERun and ergingOffice hours sign upSki walking and ergingAthlete Choice
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Additional infoSign up herePlease bring HR monitors Sign up here Meso 1- Group 3Please bring HR monitors
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Week 4.0 (May 20 - 26)Date20212223242526
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MondayTuesdayWednesdayThursdayFridaySaturdaySundayWeekly notes
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TypeRest daySpeed Strength and zone 1 Threshold Strength MAS Volume dayRange -- A:8hrs B:10hrs C:10hrs
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IntensityRestzone 1 Follow strength plan and 30 - 60 mins of zone 1 activity Arboretum loops repeatable workout Follow the strength plan 3km uphill time trial 2-3 hours - trail run, rollerski or activity of your choice Build in intensity and maintenance in volume. Please bring heart rate monitors to practice and log your training.
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Meeting locationN/AChoiceImmaculata/st.PExperimental farms (tropical greenhouse) Immaculata/st.PP5Choice
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Time 026-730 pm6-8 PM 6-730 pm9 - 11 AM 1.5 - 2.5
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Activity ChoiceStrength plan HERE Sign up hereRunning Strength plan HERERun Choice
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Additional infoMeetings this evening!! : 7PM - FInal surge Presentation AND ROLLERSKI + CODE OF CONDUCT MEETING @ 8PM link hereSign up hereStart list
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Office hours Office hours sign upOffice hours sign up
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Week 5.0 (May 27 - June 2)Date272829303112
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MondayTuesdayWednesdayThursdayFridaySaturdaySundayWeekly notes
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TypeRest daySpeedStrength and zone 1 Threshold Strength MAS Volume dayRange -- A:8hrs B:10hrs C:10hrs
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IntensityRestFollow strength plan and 30 - 60 mins of zone 1 activity Short threshold (TBD)Follow the strength plan TBD1.5-2.5 hours - trail run, rollerski or activity of your choice TBA
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LocationN/AImmaculata/st.PVincent massey park (VMP)Immaculata/st.PNakk North Choice
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Time 021 - 22121.5 - 2.5
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Activity
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Additional info
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Office hoursOffice hours sign upOffice hours sign up
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