Announcements

☑️  There is race on the calendar for Tuesday, but right now it doesn't seem possible.  We are getting some snow, but not enough yet to open the trails.

☑️  The Pasta Party is on!  Right after practice on Monday in the High School Cafeteria.  For the entire team.  Should be finished about 6:30.

☑️  Depending on how much snow we get and the temps today, we might be able to ski on the field at school. Most skiers have their skis at school already, but remember to grab your boots in case we can ski on Monday.

☑️  West Junior High Skiers:  Remember that we will bring your skis and poles from West to the High School each Monday, since you cannot take the skis on the activity bus.  You are responsible for bring your boots.

☑️  Remember to label your poles.

Training Plan & Schedule for Week of December 4, 2016

Monday, December 5 

Pasta Party after practice in HHS cafeteria

Workout

Varsity 

90 min roller ski (5x30 second double pole pickups) (This may change if there is snow on the road)

Weight room after practice - Upper body and core focus, plyos and easy on legs. tricep 

JV1

50 minute run, 5x30 second strides on field after, core

JV2 

40 minute run/walk, core drills, 5 X 30 second strides 

Tuesday, December 6

Bus to Lone Lake, Leaving at 3:15, back in time for activity busses. 

Workout 

Circuits as a team

Wednesday, December 7 

Workout

Varsity

90 min roller ski, hill pole workout (bring classic poles/skis) L3 incline - double pole, single stick, abs only, weight room after practice

JV1

40 Minute run at L1/L2 Pace, Core workout after

JV2

40 Minute run/walk at L1/L2 Pace, Core workout after

Thursday, December 8

HHS Conferences, practice for everyone at HHS @ 3pm 

Workout

Varsity 

Long Intervals, roller ski or run

Warmup 15 

L3 3x12 mins

2x1 minute L4 Double Pole Pickups

Cool down

JV1 

Warm up 15 mins, L3 3x8 minutes, cool down

JV2 

Pass out uniforms for JV2

Warm up 15 mins, L3 3x8 minutes, cool down

Friday, December 9

HHS NO SCHOOL

Workout: 

On you own

    Active recovery day: 30 minute easy run, 45 min easy ski or bike, 

60 minutes yoga

Saturday, December 10

Workout 

Location will be announced

Distance, 120 minute roller ski at L1/L2 with L4 Intervals. 

Bring water and food 

OR

75 minute run for interested JV1 (Add 6x45 second L5 pickups on hills)

Sunday, December 11

Workout 

On you own

Distance, 120 minute roller ski at L1/L2 with L4 Intervals. 

Bring water and food 

OR

75 minute run