Week of November 16 for Varsity & JV:

posted Nov 15, 2015, 5:22 AM by Sid Voss   [ updated Nov 15, 2015, 1:55 PM ]
Monday, November 16
Easy L1 30-45 min run at school. Varsity 45-50, Roller ski “Neighborhood Loop”
Do strength circuits, weight room
Explanation of Levels
L1= really easy: no discomfort
L2= easy; can hold a conversation the entire time
L3= 15k race pace; a little discomfort but no heavy breathing.
L4= 5k race pace
L5= Sprint.  Max speed

After Practice: Team Information & Chemical Awareness Meetings The team information meeting for all skiers and their parent(s) will be held on Monday, November 16 at 6:30 PM in the high school dining room/cafeteria.

In addition, those skiers/parents who did not attend the fall Chemical Awareness meeting MUST attend the meeting lead by athletic director Dan Johnson at 6:00 PM also on November 16 in the high school Little Theater.


Tuesday, November 17
Bus to Lone Lake 3:15 return 5:00

After Practice: Ski Rental Event & Gear Swap

  • First-year skiers who would like to rent skis through the team: Complete the ski rental form and return to coaches by Monday, November 16.
  • All skiers are invited to the ski rental event at the Bention home (2830 Danbury Way in Minnetonka) on Tuesday, November 17 following practice. Those renting skis will be fitted during this event. Chipotle will be served.
  • New this year, bring your outgrown equipment, gear and clothing (in good condition and clean) to the ski rental event for a team swap.
  • (Please note: If you/your skier will be renting skis from the booster club, we recommend purchasing a combi or skate boot that is compatible with SNS or Salomon bindings.)
Wednesday, November 18
Easy L1 30-45 min run at school. Varsity 45-50, Roller ski “Neighborhood Loop”
Do strength circuits with coaches, weight room

Thursday, November 19
Workout:
L1 20min
3x8 L3 with 3 min recovery between (JV do 2; DV 1)
L1 20 min.

Friday, November 20
30-45 run.  All groups together.
L1-2   Play games after practice.

Saturday, November 21
Long Roller Ski 1:20
TBD either Hyland Park or Greenway 
Do strength on own:
Squats
Push ups
Crunches
Burpees/Star Jumps
Planks
Triceps
20 seconds on with 10 seconds off, and then the next activity
Do 4 sets.

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