Week 7 20-26 Jan |
STRENGTH |
8km HL 2km WU ; 4x3min HL ( RPE 6-7 ) with 3min E between ; 2km CD |
AM : 8km E ( RPE 2-3 )
PM : STRENGTH
|
REST |
9km SPD 2km WU ; 10x1 min HD ( RPE 8 ) with 2 min E between ; 2km CD |
REST |
25km LSD 3km WU ; 15km with big hills ( RPE 5 ); 7km E ( RPE 2 ) |
50km |
||||||
Week 8 27 Jan – 2 Feb |
STRENGTH |
8km E ( RPE 2-3 ) |
AM : 8km HL 2km WU ; 5x3min HL ( RPE 7 ) with 3 min E between ; 2km CD |
5km E ( RPE 2-3 ) |
REST |
21km TT ( RPE 6-7 ) |
5km E ( RPE 2 ) |
47km |
||||||
PM : STRENGTH |
||||||||||||||
Week 9 3-9 Feb |
STRENGTH |
6km E ( RPE 2-3 ) |
STRENGTH |
10km E ( RPE 2-3 ) |
REST |
14km LSD ( RPE 3 ) Flat run |
REST |
30km |