Monday, Nov 9
Intro to Team in a classroom
45 easy run. All groups together. Coaches meeting.
L1-2
Tuesday, Nov 10
Coach Voss - DV
Coach Aaron Gionnoble - JV Girls
Coach Kyle Lidstone Boys Varsity and top JV boys
Coach Rob Fuhr Girls and Boys Varsity
Break up into groups. Varsity at 3:10. JV at 3:20. DV at 3:20
Intro to Training for JV and DV
Run or Rollerski [Bring rollerskis if you have them. Our elite skiers own these (no others are expected to own them]
Work out for the day
Coaches will revise for ability level.
20 warm up
3x8 min at L3 (JV+ DV will do a modified version of this)
1 to 1 recovery
15 cool down
Note: Varsity with roller skis will car pool to the cedar trail in Saint Louis Park (off Cedar lake road and Virginia) meet Coach Kyle and Coach Kos. Your work-out will be on the trail. The work-out will be on classic roller skis if you have them, skate if do not.
Wednesday, Nov 11
Break up into groups. Varsity at 3:10. JV at 3:20. DV at 3:20
45 min easy run L1-2
Intro to Weights/Circuits; bring warmer clothes (hats and gloves) for afterwards. We will do circuits outside
Thursday, Nov 12
Bus to Lone Lake
Everyone be ready to run. Lone Lake hill work out
Friday Nov 13
30-45 run. All groups together.
L1-2 Play games after practice.