Week 10 10-16 Feb |
11km HL 2km WU ; 3 x 5 min HD uphill ( RPE 7 ) with 3 min E between ; 2km CD |
8km E ( RPE 2-3 ) |
STRENGTH |
10km SPD 2km WU ; 5 x 4 min HD ( RPE 8 ) with 4 min E between ; 2km CD |
|
52km |
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PM : STRENGTH |
Week 11 17-23 Feb |
12km HL 2km WU ; 4 x 5 min HD uphill ( RPE 7 ) with 3 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 |
6km E ( RPE 2-3 ) |
15km TT |
48km |
PM : STRENGTH |
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Week 12 24 Feb-2 March |
REST |
10km E ( RPE 2-3 ) |
STRENGTH |
8km SPD 2km WU ; 5 x 2 min very hard ( RPE 7 ) with 2 min E between ; 2km CD |
REST |
8km E ( RPE 2-3 ) |
6km E ( RPE 2-3 ) |
32km |
Week 13 3-9 March |
10km HL 2km WU ; 3 x 6 min HD uphill ( RPE 7 ) with 3 min E between ; 2km CD |
8km E ( RPE 2-3 ) |
STRENGTH |
12km SPD 2km WU ; 3x 8 min HD ( RPE 6-7 ) with 4 min E between ; 2km CD |
6km E ( RPE 2 ) |
REST |
21km LSD 3km WU ; 7km hard effort with hills ( RPE 5 ); 11km moderate ( RPE 3 ) |
57km |
PM : STRENGTH |