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For about three years now, I have been trying to figure out how to fit thirty hours of training into one week. Either I wasn’t able to balance the training with the recovery, or I was not at a level high enough to reach the ultimate volume week. The most volume – we’re talking physical training only here, not shooting hours – I think I’ve done before is maybe twenty-six hours or so. Until now, I thought that thirty hours in a week was impossible, though I had read that a few Norwegian biathletes exceeded the amount at an altitude camp two years ago. Having now just completed the goal, I have a new benchmark for volume. I don't plan on exceeding it again for some time, but it is nice knowing that it is indeed possible.
Here is how the past seven days played out:
Wednesday AM – Skate rollerski 2h:45 – Lactate threshold intervals with shooting
Wednesday PM – Cycle 2h:30 – Easy spinning
Thursday AM – Classic rollerski 2h:00 – Aerobic endurance with shooting
Thursday PM – Run 2h:35 – Aerobic endurance and power/technique training
Friday AM – Cycle 4h:35 – Lower body aerobic endurance
Saturday PM – DP 1h:00 – Specific strength and upper body endurance with shooting
Saturday PM – Core-strength :30min
Sunday AM – Skate rollerski 3h:00 – Endurance with long aerobic threshold intervals
Sunday PM – Cycle 2h:15 – Easy spinning
Monday PM – Kayak 3h:00 – Upper body aerobic endurance, power, technique
Tuesday AM – Run 4h:10 – Lower body aerobic endurance
Tuesday PM – Classic rollerski 1h:40 – Easy recovery, with shooting
The main reason why I was able to get through this week without injury or overtraining is because I have put in a huge amount of work since mid March. Secondly, the week was fairly balanced between methods. As the week progressed, I thought I would start feeling more and more tired, but the opposite happened. Except for the long workouts, I felt better and better.
After a rest day tomorrow, I’ll start a recovery block before returning to specific training. With these thirty hours behind me, I should have more than enough of a foundation to complete the large amount of training I still have yet to do before December. The new website should also be launched within a week. Hopefully, you understand that I have been a bit busy the last few days!
Peace,
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