endurance, strength & speed

In the preparation phase of my ATP (annual training plan), I'm focussing on three things:

1. endurance

cross training: stepping, swimming, running (snow shoes)

night time rollers count too

2. strength

I try to do strength work every 2 days.

Mostly low weight / high reps in this phase.

3. speed skills

Speed skill drills on the rollers. I am just starting to introduce these to my training.

Sunday's training:

Endurance: rollers z2 × 100 mins

Strength: 1 legged squats x 400 reps

Monday's training:

Endurance:

1. stepping machine z2 × 40 mins

2. rollers z2 × 70 mins

Tuesday's training:

Endurance: stepping machine x 80 mins

Strength: leg press machine x 20 reps building to max 140 kg (3 sets) = 240 total

Speed: Rollers high cadence intervals(30 mins)

Wednesday's training:

Endurance:

1. mountain run z2 × 60 mins

2. stepping machine z2 × 60 mins

Speed skills:

Rollers 1 legged intervals, high cadence intervals (70 mins)