Week 11
Week 11 brings us back to a 'mid summer easy week' . I use this terminology because easy weeks in the summer still contain consistent training but with a drop in volume and intensity volume (number of intervals and on time). Regardless of when an easy week falls into your personal schedule make sure to incorporate these changes in order to absorb the training load from bigger weeks.
For NTC here in Bozeman this means a drop down to 12 - 15 hours which for most will feel considerably easier after being above 20 hrs for the last few weeks. We push our single intensity session to the end of the week and even push our speed session (which is usually the first training day of the week) back a day to further rest the body from the previous big week of training.
NOTES:
- We have added some hill repeats to our distance workout on Tuesday to give it a specific strength focus. This doesn't need to be super hard, just working on uphill double pole within the distance workout.
- Because of the drop in total volume we have several single session days this week which will help the body absorb training from the past two weeks.
- Similar to other 'mid summer easy weeks' I have added a L4 session to the end of the week. We want to make sure we feel recovered and fresh before going into this workout. (see July Level 4)
- Our Sunday Over Distance is recommended as a combi workout. This is another way we reduce the load on an easy week and is a good way to get in an OD without over taxing the body in a single mode.