Week of August 17: build volume before Talkeetna
This week keeps the volume building ahead of the Talkeetna camp. Monday and Wednesday are easy aerobic days at L1 to L2, roller skiing if the roads are dry. Tuesday is the interval session: four times six minutes at L4, with three minutes easy between reps. Thursday is a rest day, or a short shakeout if your legs want to move. Friday and Saturday are the long days, ninety minutes to two hours at L1. Sunday is off.
Log every session the day you do it. If you’re sore or feeling flat, back off the pace and tell a coach at practice rather than pushing through it.