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VO2 Journal
Wendy Wagner is another of the US Ski Team athletes participating in the VO2 training this spring. Here's a recap of her first major intensity block of the spring.
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\r\nWendy’s VO2 Intensity Block
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\r\nHi everyone,
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\r\nI just finished my first intensity block for the year as have many of my teammates. I have one thing to say – it was a blast and I felt great! I didn’t expect that but I will sure take it.
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\r\nI did my workouts in Heber City (5,700), Soldier Hollow (5,800) and Salt Lake City, Utah (5,000). I was trying to get down in elevation from Park City (6,600).
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\r\nDay 1. AM: Classic ski (first roller ski of the year) 4 x 4 min level 4, was not going real fast I have to say.
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\r\n PM: Easy jog :30 min
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\r\nDay 2. AM: Skate ski 4 x 4:30 min with lactate between 4 and 5.5 mmol/L, getting faster I think.
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\r\n PM: Core strength with 2 max exercises, spin to warm up and down
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\r\nDay 3. AM: Ski bounding/walking in Salt Lake 4 x 5 min at a lactate between 4 and 7 mmol/L
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\r\n PM: Easy spin on the bike for :30 min
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\r\nDay 4. AM: Classic ski 5 x 3:50 min at a lactate between 5 and 7.5 mmol/L, finally going fast.
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\r\n PM: Rode my horse for 2 hours (maybe a little long)
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\r\nDay 5. AM: Skate ski 4 x 4 min no lactate checked, slow start today but ended well.
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\r\n PM: Core strength with no max
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\r\nDay 6. AM: Ski bounding/walking 4 x 4:15 min no lactate checked, felt great.
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\r\n PM: Played golf
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\r\nDay 7. AM: Classic ski 4 x 4 min no lactate checked, finished with a bang and feeling super.
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\r\n PM: Core strength and with some max and spin on bike
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\r\nI did all these Intervals around 177 to 183 heart rate with my threshold being around 175, just to give you an idea. It was extremely helpful to have Pete there for half the sessions to take lactate and make sure the levels were right. I also had full recovery, 4 to 5 minutes between all the intervals and all workouts were around 1:30 hours.
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\r\nOverall, I just felt better and better, probably since I truly did these in the right intensity level and not too hard – amazing. I also was able to repeat the first session I did with the last session to compare times on the same piece of road. I was between 30 to 40 seconds faster at the same intensity. This may have to do with being rested from the spring.
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\r\nNow its time for some rest, climbing and tele skiing.
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\r\nHappy training!
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\r\nWendy
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\r\nTeam Today is a non-profit organization run by, and for, the athletes of the US Cross-country team. The USST is run on a shoestring budget, and our increasing success at the international level is making for increasing demand on our ever-limited resources. To find out how you can join Team Today, visit www.teamtoday.org, or contact Andrew Johnson bode1978@yahoo.com, or Pete Vordenberg pvordenberg@ussa.org. With your assistance, we will be THE BEST IN THE WORLD!
Written By: WWagnerDate Posted: 6/9/2004Number of Views: 315
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