Week 8 - Intensity Block & Happy New Year!

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  Welcome back and Happy New Year!  


We are headed into our intensity block which means we will be decreasing our hours by a little but increasing our speed workouts.  This means your self-care and recovery are more important than ever.

This is a great youtube video that my sister created on green tea and how it can keep you healthy through this race season.

 https://youtu.be/KAEM4BLG-AU

So go green!  

Monday am:  Core & Yoga on Your Own
Monday pm:  Classic Skiing / 20 min. Warm-Up / 30 Double Pole / 10 min. Cool Down on your own

Tuesday am:  20 – 30 min. Run On Your Own
Tuesday pm:  Skate Skiing / 30 min. Warm-up / 30 Downhill corner practice / 15 min. Cool Down

Wednesday am:  Core and Yoga on Your Own
Wednesday pm:  Classic Skiing / 20 min. warm-up / 4 x 5 min. L3 intervals with fast end / 10 min. cool Down

Thursday pm: Waxing & 30 - 40 min. Run

Friday am:  Leave for Casper at 7:30 am 

Races:

Friday, Jan. 6    5K/ 3.5K Freestyle Interval Start 

Bibs: available at Martin’s Hut in the Stadium at 11:00 AM

Course Open for Inspection: 10:00 AM 

National Anthem: 12:30 PM

Course Closed: 12:45 PM 

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


Race Order: 

5 K Classic Girls Varsity 

5 K Classic Boys Varsity

3.5 K  JV Girls

3.5 K JV Boys


Warm-up Area: Ski course in the proper direction until 12:45 AM and the off trails of the maze/stadium area. 

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. 7th    7.5K/ 4K Classic

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 


7.5 K Classic  Boys Varsity  

7.5 K  Classic Girls Varsity

4 K Classic  JV Boys

4 K Classic JV Girls

Warm-up Area: Ski course in the proper direction until 9:45 AM and the off trails of the maze/stadium area. 


Course Maps:

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