Training year 2011 has now ended. Total training amount was 650h. Running, orienteering and hiking 5500km, cross-country skiing 800km and cycling 800km. 13% of total time was either in maximal HR zone or between thresholds. If you take training effect (HR goes down by volume-training) and short spurts (HR is too slow) into consideration, speed-training covers some 15-20% of the whole training. Maybe it's already enough? *I'll add one more analysis, regarding sports I've done. Interestingly, almost all of the faster training results from o-sessions:
Probably the same goes with running kilometres. On the other hand, training could be increased and intensified by inreasing running, but you have to have a point in it. Maybe I'll emphasize even more this polarized training ideology - easy trainings are EASY & tough trainings are TOUGH. Some of the long runs have been already done with "the aspect of rehabilitation" (using also hiking) but maybe I should strengthen this ideology even more. Then I'd had more power in those 2-4 "developing long runs" weekly. On the other hand, if I prefer some faster movements, I should skip some of the long trainings as they might kill some of the beneficial effects of the REAL TOUGH AND FAST trainings.
That is to say, next year I might be focusing on middle distance again. At least the last performances in World Cup showed that the potential is still there and rising. Psychologically, next year's WOC-middle in Switzerland interests me a lot already. Doing good in WOC-middle you don't need to make too many of those long and slow runs (at least those useless ones), rather you need fast and even powerful legs. Regarding that, I am about to start a maximal and explosive strength campaign this winter. Lots of interval-training will take place in conjunction of course. But the question goes: you always have these great visions this time of year, but how to actually engage into this new kind of thinking (I'll have to also wait what my coach says...)? It's rather easy to say and plan, but how about the execution..?
I am very pleased with this season, both in training and success. I didn't do too well in Finland but on the other hand some really cool runs took place abroad. Big thanks goes to background people and especially to Jarmo Heiskanen, whose great trainings, presence and ass-kicking made it all possible!