3 weeks left before Transgrancanaria. Finished another training cycle. All the training done at altitude 540 – 2400 meters.
We live at an altitude of 960 meters, our favorite ski resort gorky gorod
– 21.01 – warm-up 20 minutes, 3 times 2 km at the level of anaerobic threshold, after 1 minute slowly. With a climb of 600 metres. The hitch in 20 minutes.
The second workout is 70 minutes with a climb of 700 meters, the intensity is 80 – 90 % of the anaerobic threshold.
– 22.01 – 70 minutes with a climb of 700 meters, the intensity is 80 – 90 % of the anaerobic threshold. 30 minutes jump exercise.
– 23.01 – 140 minutes with a climb of 1600 meters, the intensity of 75 – 85% of the anaerobic threshold.
Second training session – 90 minutes with a climb of 1000 meters, the intensity is 80 – 90 % of the anaerobic threshold.
– 24.01 – 60 minutes with a climb of 500 meters, the intensity is 80 – 90 % of the anaerobic threshold. 30 minutes jump exercise.
The second workout is a warm up 20 minute tempo run, the intensity of the 95 – 105 % of anaerobic threshold 6 km with a set of 600 metres. The hitch in 20 minutes.
– 25.01 – 180 minutes with a climb of 1500 metres, the intensity is 80 – 90 % of the anaerobic threshold.
The second workout is 60 minutes with a climb of 500 meters, the intensity is 80 – 90 % of the anaerobic threshold. 30 minutes jump exercise.
– 26.01 – 50 minutes minutes with a climb of 500 meters, the intensity is 80 – 90 % of the anaerobic threshold. 30 minutes jump exercise.
– 27.01 – 70 minutes with a climb of 700 meters, the intensity is 80 – 90 % of the anaerobic threshold. 30 minutes jump exercise.
The second workout is 60 minutes with a climb of 500 meters, the intensity is 80 – 90 % of the anaerobic threshold. + 15 times for 100 meters uphill fast walk 100 meters slowly.
– 28.01 – 90 minutes of fartlek, accelerations at the level of the IPC. Set the height of 500 meters.
– 29.01 – 70 minutes on the treadmill with a slope of 15%, the intensity of 75 – 85% of the anaerobic threshold.
The second workout is 30 minutes slow, 3 times for 12 minutes, the intensity of 100 – 105 % of anaerobic threshold, after 2 minutes quietly. Did on the treadmill, incline of 15 %. The hitch in 20 minutes.
– 30.01 – 140 minutes with a climb of 1600 meters, the intensity of 75 – 85% of the anaerobic threshold.
The second workout is 60 minutes with a climb of 500 meters, the intensity is 80 – 90 % of the anaerobic threshold.
– 31.01 60 minutes with a climb of 500 meters, the intensity of 70 – 80 % of the anaerobic threshold. 30 minutes jump exercise.
The second workout is a warm up 20 minute tempo run 25 minutes with a climb of 600 metres, the intensity of the 95 – 105 % of anaerobic threshold . The hitch in 20 minutes.
– 1.02 – 240 minutes in the mountains, a climb of 2200 meters, intensity of 70 – 95 % of the anaerobic threshold.
The second workout 45 minutes exercise bike.
– 2.02 – 55 minutes exercise bike.
– 3.02 – 60 minutes with a climb of 500 meters, the intensity is 80 – 90 % of the anaerobic threshold. 30 minutes jump exercise.
The second workout – warm-up 60 minutes tempo running 37 minutes with a climb of 750 meters, 95 – 105 % of anaerobic threshold . 40 minutes 80 – 90 % of the anaerobic threshold.
