Week 11 - Off Week

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At this point in the season, you will see us start to cut back on our training hours a bit, shorten up intervals and talk a lot more about tempo and quickness!  It is really important not to add on extra new training right now, it will not make you faster, it will only make you tired.  Lastly, at this point in the season, almost all of you have gotten to do some racing.  You have probably had some results you were happy with and some you were not happy with.  Holly Brooks does a great job in this Nordic Team Solutions video on teaching us what to do if we are disappointed in a race result.

Please take a few minutes to check out this video:


Here is the training for the week:

Monday AM:  30 min. Run On Your Own!

Monday:  Skate Skiing / 30 min. Warm-up / 45 min. Riding the Glide Drills / 10 min. Cool Down 

Tuesday:  Classic Skiing / 20 min. Warm-Up / 6 x 2 min.  Gravity Intervals / 10 min. Cool Down

Wednesday AM:  30 min. Run On Your Own!

Wednesday:  Skate Skiing / 1:15 Over Distance with 6 x 10-second speeds

Thursday:  Classic Skiing / 20 min, Warm-up / 20 min. Double Pole Specific Strength / 10 min. Cool Down

Friday:  Skate Skiing / 30 min. Girls and Boys Warm-up Ski / Games / 10 min. Cool Down 

Saturday:  No Practice / Ski on Your Own! 

Sunday:  Day Off! 

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