Week 10

This week we have a step up in training volume and add in more quality intensity for an all-around Hard week.  You can see we schedule our fist L4 interval session of the summer and try to get this session out of the way early on in the week while our legs are fresh.  4-6 x 4 minutes. Recovery time is not crucial but you can shoot for 3 minutes recovery. 

Lots of easy distance double-poling, biking, and running will be the theme until later in the week when we schedule our first 30 second interval session of the year. Notice how we still have this workout listed as a Threshold not a L4 sprint intensity. This is because we are focusing on a '30 seconds on 30 seconds off' format which requires a slightly more controlled pace almost like a steady state workout. I will have the NTC group do this workout skating on flat terrain in order to log 30 - 40 minutes of faster pace V2 skiing. A great workout to focus on powerful efficient V2 and V2 alt technique. The pace within the 30 seconds interval should be one that can be maintained the entire 30 - 40 minutes .... we don't want to feel ourselves slowing down later on in the workout so pace accordingly. 

                  week-10-elite.png.                                                   week-10-junior.png

NOTES:

- Look for all uphill terrain for the L4 bounding. Running with poles is OK, if the terrain is so steep that athletes need to hike, look for something more gradual. 

- Pre setting your watch for a 30 second alarm can be handy for the 30 on 30 off interval day. 

- With added L4 intensity it becomes even more crucial that all the distance days are kept easy L1, especially the long Over Distance (OD) on Sunday.