Actually, this is merely how I’m going about things during the between season transition period. I’m currently preparing an article/a series of blog posts that will go into a great deal of detail in answering your question. That said, now that XC is a lesser focus I can afford to take more time and focus solely on strength and power development (something that is tough to do whilst concurrently training with endurance modalities) in the “Off-Season” before putting a primary focus on conditioning.
Over time, I’ve begun to think people are too volume dominant (myself, too) in the off season, and would like to see that bottom line in the log read 70, 80, 100, or whatever instead of developing qualities that will improve performance further while reducing the risk of overuse injury (equals greater consistency and improved performance in the long term). I certainly am an advocate of the training that I have used previously (and currently), but I’m making a few tweeks that may help–some backed by data, some by experience, and some backed by instinct. I’ll try and get that first blog post up shortly, so keep a lookout on the front page.
As far as training for Friday:
None to speak of. Tossed sandbags all day.