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planetFear - Rock Climbing, Adventure Racing, Mountain Biking

The Plan

Posted by Nik Cook
Tuesday 12th May 2009

For the next few months my training week is going to be built around a long steady effort on the weekend. The will be 3-6 hours in length, over rough ground and carrying a minimum of 10kg on my back. I'll mainly be walking the ups and running the downs and flats. My Kinder Plateau loop on 10th May followed this plan and I covered 20 miles / 3116ft ascent in a tad under four hours. 

 During the week I'll be trying to get out most mornings for a pre-breakfast run in heart-rate zones 1-2. This'll be off-road and typically be 6 miles with 1000ft of ascent. Last year I found this session really good for building running economy and fat burning capabilities.

Twice a week in the evenings I'll be doing tyre towing uphill reps to build specific strength.... more on these after I've tried it on Wednesday.

I'll aim to train 6 days per week and have an easier week every fourth week. 

 I'll be fitting in some single-speed mountain biking and a few spins on the road bike.... that's the plan anyhow.

Finally, just a quick introduction to my long suffering training partner Moses. He's a 7 year old Finnish Lapphund. He'd love to come out to Canada with me as, having been bred to herd reindeer, he loves the snow and the cold.

 

Read more blog entries by Nik Cook

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