Training Week - EHSC and U16

Monday: Skate Ski at Pineland. Leave school at 2:35.
(Z1-Z5), plan on 90 minutes of skiing.

• 20 min WU
• 3x9 min Over/Unders. Each interval is 9 min long, but during these 9 min you start at Steady State (SS) (PE 8/10) for 2 minutes, accelerate to climbing intensity (CI) (PE 10/10) for 1 minute, return to SS for 2 min, CI for 1 min, SS for 2 min, finish with CI for 1 min. 4 min in between intervals.
• 30 min CD

Tuesday: Active Recovery. Skate ski, Z1 for 60 min.

Wednesday: Classic @ Pineland. 90 min.

• 20 min WU
• Double Pole - 30 sec x 6 start intervals. Hips forward, heels up
• Diagonol Stride - Z3-Z5, 2 x 6 min O/U intervals.  Each interval is 6 min long, but during these 6 min you start at Steady State (SS) (PE 8/10) for 2 minutes, accelerate to climbing intensity (CI) (PE 10/10) for 1 minute, return to SS for 2 min, CI for 1 min,  4 min in between intervals.
• Kick Double Pole - Z-Z3, 30 min
• 30 min CD

Thursday: Classic at Pineland. Active Recovery - Overland Distance ski, 70 min Z1 & 12 min Z4.

• 20 min WU
• 3 x 2 min Z4 intervals with 4 min between efforts
• 40 min Z1 CD

Waxing session Thursday 5:30 pm in the MS wax room. We will go over the waxing prediction and wax as a team!
Wax Recommendation:
Classic:

• Glide - SkiGo Graphite under SkiGo LF or HF Green topped with C380 
• Kick - Toko Binder under SkiGo HF Violet

Skate: 

• SkiGO - Graphite under LF or HF Blue topped with C105

Friday: Skate @ Pineland. Active Recovery - Overland Distance Ski. 45 minutes - Z1

Saturday: U16 and EHSC. Online entries ($16) closes at 10pm Friday.
Top 21 U16 and Top 24 EHSC qualify for Maine Team
5K Classic Individual Start

• 10:00 am Men
• 11:30 am Women

5K Freestyle Pursuit

• 2:00 pm Men
• 3:00 pm Women