Cayenne Training 2008-2009
Quadrant 2 June 2-September 7
Definitions of
training terms: If you have any questions about what is
meant by a type of training on the schedule try this webpage
first.If you don't know what Training Zones are be sure to
check the Training
Definitions page. If you have further questions please
feel free to email uwski@yahoo.com
and we'll help you out.
Quadrant 1 June 2-September 7
Rotation 1 June 2-June 22
Recovery-Take as many days
off as you need to feel rested and ready to go!
4.5 Hours
Two days: Off! (Take a book to the park and read OR Take a
nap!)
Two days: 20 min warm-up, Circuit,
10 min cooldown/ stretching (Zone 1&2)
Two days: :45 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: 1hour 15 min run (Zone 1)
Intensity
One day: Off! (Take a book to the park
and read OR Take a nap!)
Two days: 30 min warm-up, Circuit,
10 min cooldown/ stretching ( Zone 1&2)
One day: 20 min warmup 20 min
basic endurance or race 10 min cooldown Rollerski
if you can (Zone 2)
One day: Hillbounding (30 min warm-up, 20 min cooldown) (Zone
3)
One day: :45 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: 1:15 hour (Zone 1)
Volume
8 Hours
Two days: 30 min warm-up, Circuit,
10 min cooldown/ stretching (Zone 1&2)
One day: Natural Intervals
(Zone 3)
Three days: 1:00 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: 1:45 hour (Zone 1)
Rotation 2 June 23-July 13
Recovery
4.5 Hours
Two days: Off! (Take a book to the park and read OR Take a
nap!)
Two days: 20 min warm-up, Circuit,
10 min cooldown/ stretching (Zone 1&2)
Two days: :45 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: 1hour 15 min run (Zone 1)
Intensity
One day: Off! (Take a book to the park and read
OR Take a nap!)
Two days: 30 min warm-up, Circuit,
10 min cooldown/ stretching ( Zone 1&2)
One day: 20 min warmup 20 min basic
endurance or race 10 min cooldown Rollerski if you
can (Zone 2)
One day: Hillbounding (30 min warm-up, 20 min cooldown) (Zone
3)
One day: :45 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: 1:15 hour (Zone 1)
Volume
8.5 Hours
Two days: 30 min warm-up, Circuit,
10 min cooldown/ stretching (Zone 1&2)
One day: Natural Intervals(Zone
3)
Three days: 1:15 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: 1:30 hour (Zone 1)
Rotation 3 July 14-August 3
Recovery
4.5 Hours
Two days: Off! (Take a book to the park and read OR Take a
nap!)
Two days: 20 min warm-up, Circuit,
10 min cooldown/ stretching (Zone 1&2)
Two days: :45 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: 1hour 15 min run (Zone 1)
Intensity
One day: Off! (Take a book to the park and read
OR Take a nap!)
Two days: 30 min warm-up, Circuit,
10 min cooldown/ stretching ( Zone 1&2)
One day: 20 min warmup 20 min basic
endurance or race 10 min cooldown Rollerski if
you can (Zone 2)
One day: Hillbounding (30 min warm-up, 20 min cooldown) (Zone
3)
One days: :45 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: 1:15 hour with Leg Speeds (6-8 X 30 second during
the distance run)(Zone 1&2)
Volume
9.5 Hours
Two days: 30 min warm-up, Circuit,
10 min cooldown/ stretching (Zone 1&2)
One day: Natural Intervals(Zone
3)
Three days: 1:00 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: 1:30 hour (Zone 1)
Rotation 4 August 4-24
Recovery
4.5 Hours
Two days: Off! (Take a book to the park and read OR Take a
nap!)
Two days: 20 min warm-up, Circuit,
10 min cooldown/ stretching (Zone 1&2)
Two days: :45 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: 1hour 15 min run (Zone 1)
Intensity
One day: Off! (Take a book to the park and read OR Take
a nap!)
Two days: 30 min warm-up, Circuit,
10 min cooldown/ stretching ( Zone 1&2)
One day: 20 min warmup 20 min basic endurance or
race 10 min cooldown Rollerski if you can (Zone 2)
One day: Hillbounding (30 min warm-up, 20 min cooldown) (Zone 3)
One days: :45 hr easy distance run or rollerski/rollerblade or bike (Zone
1)
One day: 1:15 hour with Leg Speeds (6-8 X 30 second during the distance run)(Zone
1&2)
Volume
10 Hours
Two days: 30 min warm-up, Circuit,
10 min cooldown/ stretching (Zone 1&2)
One day: Natural Intervals(Zone
3)
Three days: 1:15 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: 2:00 hour (Zone 1)
Rotation 5 - Recovery
August 25-31 Recovery
4.5 Hours
Two days: Off! (Take a book to the park and read OR Take a nap!)
Two days: 20 min warm-up, Circuit, 10 min cooldown/ stretching (Zone 1&2)
Two days: :45 hr easy distance run or rollerski/rollerblade or bike (Zone 1)
One day: 1hour 15 min run (Zone 1)
September 1-7 Volume
10 Hours
Two days: 1hr hr easy distance run or rollerski/rollerblade or bike (Zone 1)
Three days: 1:15 hr easy distance run or rollerski/rollerblade or bike (Zone 1)
Two days: 2:00 hour (Zone 1)
Training
