Week 10 10-16 Feb |
STRENGTH |
10km SPD 2km WU ; 5 x 3 min HD ( RPE 7-8 ) with 3min E between ; 2km CD |
AM : 7km E ( RPE 2-3 )
PM : STRENGTH
|
10km HL 2km WU ; 5x4min HL ( RPE 6 ) with 2min E between ; 2km CD |
REST |
28km LSD 3km WU ; 17km with big hills ( RPE 4-5 ); 8km E ( RPE 3 ) |
5km E ( RPE 2 ) |
60km |
||||||
Week 11 17-23 Feb |
STRENGTH |
10km E ( RPE 2-3 ) |
AM : 11km SPD 2km WU ; 4 x 4min HD ( RPE 7-8 ) with 4min E between ; 2km CD |
REST |
12km E ( RPE 2-3 ) |
REST |
30km TT ( RPE 7 ) |
63km |
||||||
PM : STRENGTH |
||||||||||||||
Week 12 24 Feb-2 March |
STRENGTH |
7km E ( RPE 2-3 ) |
AM : 12km SPD 2km WU ; 5 x 4 min HD ( RPE 7-8 ) with 4 min E between ; 2km CD |
REST |
10km HL 2km WU ; 4x5min HL ( RPE 6 ) with 3 min E between ; 2km CD |
7km E ( RPE 2-3 ) |
36km LSD 3km WU ; 22km with big hills ( RPE 5 ); 11km E ( RPE 2-3 ) |
72km |
||||||
PM : STRENGTH |
||||||||||||||
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 |