Greetings!
My XC ski season is over. This week was supposed to be hard both in terms of the volume and intensity, in view of the upcoming 10K race on the April 9th. But the plan failed because of the increased workload before a short vacation. So, had to focus on the intensity only.
Mon – off (planned)
Tue – 7 miles incl. 4x1K interval session (with 2 min rest – 1 min walk and 1 min jog). Time per rep: 3:54 (HR immediately after and 1 min later - 144/102), 3:52 (144/102), 3:51 (150/108), 3:55 (150/112). Consider it to be not bad for the 6th outdoor running this season.
Wed – off (unplanned)
Thu – 1:05 mix of an elliptical and treadmill, incl. 35 min tempo.
Fri – 0:55 mix of an elliptical and treadmill, easy.
Sat – flight to Sochi (a Black Sea seashore). 5 miles easy in the evening.
Sun – 7 miles incl. a broken tempo: 3K/11:33 (150/114), 3 min rest and then 2K/7:36 (156/126). 3 hours later - 30 min swimming in a pool.
As of now, it feels like the load was hard, but bearable.
Happy and injury-free running to all!