Week 10 10-16 Feb |
STRENGTH |
12km E ( RPE 2-3 ) |
AM : 8km HL 2km WU ; 5x3min HL ( RPE 7 ) with 3 min E between ; 2km CD |
REST |
5km E ( RPE 2-3 ) |
30km LSD 3km WU ; 20km with big hills ( RPE 4-5 ); 7km E ( RPE 3 ) |
REST |
55km |
PM : STRENGTH |
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Week 11 17-23 Feb |
STRENGTH |
10km E ( RPE 2-3 ) |
AM : 8km SPD 2km WU ; 5x2min HD ( RPE 7 ) with 2 min E between ; 2km CD |
REST |
7km E ( RPE 2-3 ) |
REST |
25km TT ( RPE 6-7 ) |
50km |
PM : STRENGTH |
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Week 12 24 Feb-2 March |
STRENGTH |
8km E ( RPE 2-3 ) |
AM : 8km SPD 2km WU ; 4 x 3min HD ( RPE 7 ) with 3 min E between ; 2km CD
PM : STRENGTH
|
REST |
10km HL 2km WU ; 4x5min HL ( RPE 5 ) with 3min E between ; 2km CD |
REST |
36km LSD 3km WU ; 20km with big hills ( RPE 4-5 ); 7km E ( RPE 2-3 ) |
62km |
Week 13 3-9 March |
STRENGTH |
10km E ( RPE 2-3 ) |
STRENGTH |
12km E ( RPE 2-3 ) |
REST |
15km LSD Flat route ( RPE 3-4 ) |
REST |
37km |