8th Week - Intensity Block

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Happy New Year everyone!  

Woohoo, here we go!!  

We will have team practice on Wednesday & Thursday this week and we will leave for Casper on Friday morning.  Thursday afternoon we will be waxing our skis for Casper.  

This week we are headed into our intensity block which means we will be decreasing our hours by a little but increasing our speed workouts and racing.  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:  ON YOUR OWN / Core & Yoga on Your Own
Monday pm:  ON YOUR OWN / Classic Skiing / 20 min. Warm-Up / 30 Double Pole / 10 min. Cool Down on your own

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

Wednesday am:  Meet at the ski room at 8:30 am / Classic Skiing / 20 min. warm-up / 4 x 4 min. L3 intervals with fast end / 10 min. cool Down / Done by Noon

Thursday am:  Meet at the ski room at 8:30 am / Skate Skiing / 1:30 OD & 6 Speeds
Thursday pm: Waxing @ the ski room at 2:00 pm / done by Noon

Friday am:  Leave for Casper at 7:30 am 

Friday, Jan. 5  6.5K/ 3.25K 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: 

6.5 K Classic Girls Varsity 

6.5 K Classic Boys Varsity

3.25 K  JV Girls

3.25 K JV Boys


Saturday, Jan. 6th    5.5K  Classic Interval Start

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 


5.5 K Classic  Boys Varsity  

5.5 K  Classic Girls Varsity

5.5 K Classic  JV Boys

5.5 K Classic JV Girls

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


 

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