Week 5 6-12 Jan |
AM : 8km HL 2km WU ; 3 x 3 min HD uphill ( RPE 7 ) with 3 min E between ; 2km CD |
6km E ( RPE 2-3 ) |
STRENGTH |
8km SPD 2km WU ; 3 x 3 min HD ( RPE 7 ) with 2 min E between ; 2km CD |
REST |
5km TT ( RPE 7-8 ) |
12km LSD ( RPE 2-3 ) |
39km |
PM : STRENGTH |
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Week 6 13-19 Jan |
8 km HL 2km WU ; 5 x 2 min HD uphill ( RPE 7 ) with 2 min E between ; 2km CD |
5km E ( RPE 2-3 ) |
STRENGTH |
9km SPD 2km WU ; 4 x 3 min HD ( RPE 7 ) with 3 min E between ; 2km CD |
REST |
5km E ( RPE 2-3 ) |
15km LSD On a hilly route ( RPE 3-4 ) |
42km |
PM : STRENGTH |
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Week 7 20-26 Jan |
REST |
7km E ( RPE 2-3 ) |
STRENGTH |
8km SPD 2km WU ; 4 x 2 min HD ( RPE 7 ) with 2 min E between ; 2km CD |
REST |
10km E ( RPE 2-3 ) |
5km E ( RPE 2 ) |
30km |
Week 8 27 Jan – 2 Feb |
10 km HL 2km WU ; 4 x 3 min HD uphill ( RPE 7 ) with 3 min E between ; 2km CD |
8km E ( RPE 2-3 ) |
STRENGTH |
8km E ( RPE 2-3 ) |
REST |
10km TT ( RPE 7-8 ) |
8km E ( RPE 2-3 ) |
44km |
PM : STRENGTH |
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Week 9 3-9 Feb |
10km HL 2km WU ; 4 x 4 min HD uphill ( RPE 7 ) with 4 min E between ; 2km CD |
5km E ( RPE 2-3 ) |
STRENGTH |
10km SPD 2km WU ; 4x4 min HD ( RPE 7 ) with 4 min E between ; 2km CD |
REST |
16km LSD 3km WU ( RPE 3 ); 5km sort of HD effort ( RPE 4-5 ) include hills ; 8km E ( RPE 3 ). |
7km E ( RPE 2-3 ) |
48km |
PM : STRENGTH |