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. |