This week is Thanksgiving!

Early in the week it is time to get those skis and equipment ready for possible man made snow.  Be ready for anything running, roller, skiing.

Listen for announcements on Tues at practice, and check back with this site before heading out as things are subject to change.  If people cannot attend or get a ride, do them on your own. While attendance at these practices is not required because many will be traveling, the workouts are not optional. Adapt for the circumstances you’ll be in and do all of them for your training to make sense.  Know the workout before you go out the door!

Monday November 23

Warm up 

L-3 by 8 skate roller ski or run

Tuesday November 24

COED relay in the back yard, 

Pick a partner, race details to come

Wednesday, November 25

9:00 A.M.

Long Roller ski or run

90 minutes with 6x20 second L5 

This could be a day when we get to ski on snow at Trollhaugen in Wisconsin.  So the time would change to leave earlier, and home at Noon. Stay tuned

Thursday, November 26

Eat Turkey.

Workout:  Somewhere fit in a 30-45 min run/roller ski

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.

Friday, November 27

9:00 A.M.

Roller or car-pool to Wisconsin

Double Pole Roller ski 

Or pole run 

60 minutes, 4x2 L4 full recovery 

Saturday November 28

9:00 A.M.

90 Min L1

No pole skiing

Roller or car-pool to Wisconsin

Sunday November 29

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.