SoHo Here We Come!

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I hope that everyone has a good two weeks!

Here is the plan:

Week # 1 Intensity Week

Monday 1/24/11: Classic Skiing/15 min. Warm Up no poles/40 min. Double pole drills/ 10min. Cool Down

Tuesday 1/25/11: Skate Skiing/ 15 min. Warm Up/ 4-5/2 min. intervals/ 15 min. Cool Down

Wednesday 1/26/11: Waxing, Strength (optional) and Team Dinner

Thursday 1/27/11: Leave for Soldier Hollow 8 am! Bring 5 extra dollars so you can ski when you get there.

Friday 1/28/11: Skate Sprint Start Time 9 am boys followed by girls in each class (OJ, J1, J2) Mass start for Novice

Saturday 1/29/11: Classic Race Start Time 9:00 am

J1/OJ Men 15k
J1/OJ Women 10k
J2 Men & Women 5k

Week # 2 Recovery Week

If you are really tired or sick this is a good week to take an extra day off!

Monday 1/31/11: Skate Skiing/15 min. Warm Up no poles/40 min. Body Position drills/ 10min. Cool Down

Tuesday 2/1/11: Classic Skiing/ 15 min. Warm Up/ 2-3 x 5 min. Intervals/ 10 min. Cool Down

Wednesday 2/2/11: Classic Skiing/ LSD 1:00

Thursday 2/3/11: Skate Skiing/ 30 min. Warm Up/ Game/ 15min Cool Down

Friday 2/4/11: Classic Skiing/ 15 min. Warm Up/ Double Pole 20 min./ 15 min. Cool Down

Saturday 2/5/11: No Practice Day off!!



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