8th Week - Intensity Block

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What a beautiful and fun weekend in Pinedale!  You all are doing some great ski racing! 

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:  Classic Skiing / 20 min. Warm-Up / 45 Technique Work / 10 min. Cool Down on your own

Tuesday am:  ON YOUR OWN / 20 – 30 min. Run On Your Own
Tuesday pm:  Skate Skiing / 30 min. Warm-up / 4x4 min. Pace Intervals / 15 min. Cool Down

Wednesday am:  ON YOUR OWN / Core & Yoga on Your Own
Wednesday pm:  30 min. Run / Waxing 

Thursday am:  Leave for Sheridan at 8:30 am


Race Schedule:

Fri 1/10:

10:30am

First Shuttle from remote parking lot

Race course open for inspection (only ski in direction of the course!)


11:45pm

Bibs available at warming hut


12:30pm

National Anthem


1:00pm

Boys Classic 4k classic individual start 30s


2:00pm

Girls Classic 4k classic individual start 30s


3:30pm

Last shuttle to remote parking lot

Sat 1/11:

7:30am

First Shuttle from remote parking lot

Race course open for inspection (only ski in direction of the course!)


8:45am

Bibs available at warming hut


10:00am

Varsity Girls 7k skate mass start


10:50am

Varsity Boys 7k skate mass start


11:40am

JV Girls 5.3k skate mass start


12:30pm

JV Boys 5.3k skate mass start


1:30pm

Awards


2:30pm

Last shuttle to remote parking lot


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