Week 12 - Last Intensity Week and Casper Race

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Thank you all for your flexibility with the Casper race being canceled.  We certainly made the best of it and doing to Poll Mountain Shuffle was a lot of fun!  

The Casper race has been rescheduled for this weekend.  We will plan on doing the same thing we would have done last week. 

This is the last week of our intensity block before we start to taper.  Keep on working hard and it will pay off as we start to take the training load off!  

Skiers going to JNs, I will be visiting with you about how taper will look a little bit different for you.  

Here is our practice schedule for the week:

Monday AM:  20 - 30 min. Run
Monday:  Skate Ski / 20 min. warm-up / 30 min. Riding flat ski and Tuck Skate / 10 min. Cool Down

Tuesday AM:  Core and Yoga on your own
Tuesday PM:  Classic Ski / 6 x 2 min. Intervals / 10 min. Cool Down

Wednesday AM:  20 - 30 min. Run
Wednesday:  Skate Ski / Over Distance 1:15 

Thursday AM:  Core and Yoga on your own
Thursday:  Waxing / 30 min. Run 

Friday AM:  Leave for Casper at 7:30 am 

Friday, Jan. 27th

1:00 PM – Varsity – 7.5 km 15-second Interval Classic

JV – 5km 15-second interval Classic

Bibs available at timing building: 11:00 AM

Course closes: 12:45 PM

Warm-up area: Ski course in the proper direction until 12:45 PM and the off trails of the

maze/stadium area.

Race order: Specific times will be noted on start lists

1:00 PM Varsity Girls

Varsity Boys

OPEN (7.5km)

JV Girls

JV Boys

Race officials reserve the right to alter start times due to inclement weather/situations on both

days if the need arises. Please advise your skiers to be within “earshot” of the stadium for race

announcements.

Saturday, Jan. 28th

10:00 AM – Varsity – 7.5km Mass Start Freestyle

(Where Varsity skiers finished Friday will determine where they start in chevron on Saturday)

JV - 5km Mass Start Freestyle - Teams will be assigned a lane and can decide their own order.

Bibs available at timing building: 8:30 AM

Course Closed/National Anthem: 9:45 AM

Sunday:  Day Off!

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