LHS Nordic Ski Team Blog!!

This is a recovery week especially for those of you who put a lot of k's in over break! Monday:  Meet at the High School at 9:00 am / 10 k Classic ski state race course! / Afternoon Watch Video from technique days and first race of the tour de ski! Tuesday:  Classic & Skate / 15 min. Warm Up / Continuous Pursuit Race / 10 min. Cool Down Wednesday:  Skate Ski/ 40 min. active recovery / Leg Speeds / 10 min. Cool Down Thursday: Leave for Pinedale @ 8:00 am / Eat Dinner and Wax Friday:  Continuous Pursuit / 2.5k Classic - 2.5 Skate / Start Time 1:00 pm Saturday:  Classic Race 10k Varisity 5k JV / Start Time 9 am

We will be meeting at 9 am at the High School every day.  Hope to see you there! Monday:  Day Off! Tuesday:  Skate Ski / 15 min. Warm up / Technique & Video Work / 10 min. Cool Down Wednesday:  Skate Ski / 15 min. Warm up / Sprint Practice / 10 min. Cool Down Thursday:  Classic Ski / 15 min. Warm up / Technique & Video Work / 10 min. Cool Down Friday:  Classic Ski / 15 min. Warm up / Time Trial / 10 min. Cool Down Saturday:  Ski on your own Skate LSD 2:00

Hope everyone got some rest! This week is going to be fun and busy! Monday:  Classic Ski / Warm Up 15 min. / 40 min. Drills and Active recovery / 10 min. Cool Down Tuesday:  Classic Ski / 15 min. Warm Up / 4x5.5 min. Intervals / 10 min. Cool Down Wednesday:  Skate Skiing / 50 min. Rolling Terrain and Down Hill Work Zone 1 Thursday:  Meet at the High School @ 9 am / Skate Ski / 15 min. Warm Up / Time Trial & Technique / 10 min. Cool Down Friday:  Meet at the High School 9 am / Classic Ski Chimney Park / Double Pole 50 min. Saturday:  Day Off!  Ski on you own if you can. Sunday:  Day Off!  Marry Christmas!!

Hi All! Tighe asked if I could write down some strength ideas for her so I thought you all would be interested.  I put a new page for strength ideas.  Just click on the link on the side of the page!  Strength is very important so if you can get some in on your own that is great! Here is the plan for the week. Monday:  Skate Ski/ Warm up 15 min./ 40 min. Drills Timing and Agility/ 10 min. Cool Down Tuesday:  Skate Ski/ Warm up 15 min./ 4x5 min. Zone 4 intervals/ 10 min. Cool Down Wednesday:  Classic Ski/ 45 min. Active Recovery/ leg speeds/ 10 min Cool Down Thursday:  Travel Day/ We will leave for Cody at 7:00 am/ Jr. High Skiers meet at the High School/ When we get there we'll wax and then get some dinner! Friday:  Race Day/ Varsity 6.4k Freestyle start time 1:00 pm/ JV 3.2  Freestyle Saturday:  Race Day/ Varsity 6.4k Classic start time 9:30 am/ JV 3.2k Classic

Great Job in Casper this weekend! Lets keep the ball rolling! Monday:  Classic Ski/ Warm up 20 min./ Agility & Balance Drills/ 20 min. Tuesday:  Skate Ski/ Warm up 20 Min./ Intervals 4x 4.5 min./ Cool Down 15 min. Wednesday:  Classic Ski/ Warm up 20 min./ 33 min. Double Pole & 6 min. single stick/ Cool Down 15 min. Thursday:  Classic Ski/ 20 min. Warm up/ Intervals 3x10 min./ 15 min. Cool Down Friday:  Skate Ski/ Warm up 20 min./ Game/ 15 min. Cool Down Saturday:  Skate Ski Fox Park 1:40