Pineland this week.....

Hi team,

We are going to be challenged to get some skiing in this week.  Very few of you made it to practice yesterday.  I am hoping that those who did not make it skied on your own.  Get out for a long slow distance workout today.  Ski for 120 minutes if you can find snow.  Run for 75 minutes if you cannot.

-For midterm week, we will start practice at 1:45.  Exams end at 1:30. 

-the location of practice will be PIneland Oak Hill Loop. It is the only snow we can get on at the moment.  We understand you need to get you home early for studying. 

-there is a CHANCE that there will be a race on Wednesday at Stark’s to make up for today’s missed race.  It depends on snow cover and if we are allowed to travel to a race during midterm week.  We will let you know as soon as we know. Update: No race 

-please don’t lose or use the wax that was given to you.  We will need it at some point.

-training plan for the week:

-Today, LSD (long slow distance) -   

             120 min on snow - Z1-Z2

-Tue     60 min easy skate - Z1, 5x 30 sec openers - Z4

-Wed, Skate race intensity. (Possibly Starks race) 90 min total.
            20 min Z1 WU;
            30 min Z4-Z5 intensity;
            20 min Z3; 20 min CD Z1

-Thur, active recovery Classic technique day on snow.
            Possible on rollerskis at school- 75min Z1

-Fri, Morning:  strength.
           Afternoon:75 min Total Time
           Long warmup & openers for Sat race,
           5x30 sec w/ 3 min between openers;
           Long CD (cool down)  30 min

-Saturday- Race at Oxford Hills.  This should be a lot of fun.  The race starts at 10am.  We will have six boys and six girls entered in the 1k single elimination sprint.  The rest of the team and those who are eliminated will be entered in a 3k race.  

No wax above LF will be allowed at this race.  Chili will be available for purchase at the race.  Hopefully, our great parents will be willing to send additional food as well.  Race entries are due tomorrow.  Please let us know ASAP if you will not be there.

- team dinner Saturday night?

Questions?  Email us!

Coaches