9th Week - Intensity Block

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Great job to everyone who raced in Casper this weekend!  You all raced your hearts out and I am so stoked to keep our race season going!  Unfortunately, I will not be able to be at practice this week.  I tested positive for COVID this morning.  Brian and Taylor will be running practices this week so you are in good hands!  

Please keep doing your self-care:  drinking plenty of water, eating good foods, getting 8-9 hours of sleep a night.  In addition, we aren't doing core and yoga as a team this week but it is still a really good idea to do it!  Doing yoga can actually boost your immune system. Yoga with Kassandra is my favorite youtube yoga instructor.

This week we have another Casper race.  This time it is a High Plains qualifier and a High School race so the times are going to be a bit different.  I will give you the link below so you have all the details for the race.

Monday am:  Core & Yoga on Your Own
Monday pm:  Classic Skiing / 20 min. Warm-Up / Double Pole Technique Work / 10 min. Cool Down

Tuesday am:  20 – 30 min. Run On Your Own
Tuesday pm:  Skate Skiing / 20 min. Warm-up / Intervals / 10 min. Cool Down

Wednesday am:  Core and Yoga on Your Own
Wednesday pm:  Skate Skiing /  1:15 Over Distance 

Thursday pm: Waxing & 30 - 40 min. Run

Friday am:  Leave for Casper at 6:00 am 

Friday, Jan. 14 5K Classic Interval Start 

Bibs: available at Martin’s Hut in the Stadium at 10:00 AM

Course Open for Inspection: 10:00 AM 

National Anthem: 11:30 AM

Course Closed: 11:45 AM 

Start Time: 12:00 PM  (1 skier every 15 seconds interval start)

Because this will be a lap course, races will be run to completion unless otherwise denoted. 

Race Order: 

H.P. JNQ:

5k Classic U16 - U20 Girls  - Run to Completion

5k Classic U16 - U20 Boy - Run to Completion

W.H.S.A.A.

5k Classic Girls Varsity - Run to Completion

5k Classic Boys Varsity

5 minute gap after last Varsity Boy laps through

2.5k JV Girls

10 minute gap

2.5k JV Boys


Saturday, Jan. 15th  5/10 K Freestyle

Bibs: available at Martin’s Hut in the Stadium: 8:00 AM 

Course open for inspection: 8:00 AM 

National Anthem: 9:30 AM

Course Closed: 9:45 AM 

Start Time: 10:00 

H.P. JNQ (Interval start: 1 person every 15 sec.)

5k Skate U16-U20 Boys  - Run to Completion

5k Skate U16- U20 Girls  - Run to Completion

W.H.S.A.A. Race Order (Interval start: 1 person every 15 sec.)

5 k Skate Boys Varsity  - Run to Completion

5 k Skate Girls Varsity

10 minute gap after last girls laps through

2.5 K Skate JV Boys

5 minute gap

2.5K Skate JV Girls

45 minute gap 

W.H.S.A.A. & H.P. JNQ Awards


Here is the link to the whole race packet too:  https://docs.google.com/document/d/1Rc89N2VdciwLpvBqNOzLDh2FP6wlXIXgyS8OaLDV6EQ/edit?usp=sharing


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