Week 10 10-16 Feb |
STRENGTH |
7km E ( RPE 2-3 ) |
AM : 9km HL 2km WU ; 5x3min HL ( RPE 6-7 ) with 2min E between ; 2km CD |
|
6km E ( RPE 2-3 ) |
48km |
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PM : STRENGTH |
Week 11 17-23 Feb |
STRENGTH |
6km E ( RPE 2-3 ) |
AM : 9km SPD 2km WU ; 4x3min HD ( RPE 8 ) with 3 min E between ; 2km CD |
REST |
7km E ( RPE 2-3 ) |
REST |
30km LSD 2km WU ; 20km at hard effort ( RPE 4-5 ); 8km E ( RPE 2-3 ) |
52km |
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PM : STRENGTH |
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Week 12 24 Feb-2 March |
STRENGTH |
8km E ( RPE 2-3 ) |
AM : 10km SPD 2km WU ; 4 x 4 min HD ( RPE 8 ) with 4 min E between ; 2 km CD |
REST |
7km E ( RPE 2-3 ) |
REST |
35km LSD 3km WU ; 22km with big hills ( RPE 5 ); 10km E ( RPE 2-3 ) |
60km |
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PM : STRENGTH |
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Week 13 3-9 March |
STRENGTH |
12km E ( RPE 2-3 ) |
STRENGTH |
10km E ( RPE 2-3 ) |
REST |
15km LSD Flat route ( RPE 3-4 ) |
REST |
37km |