Training week, States Prep

Monday: Active Recovery. Skate ski at Pineland is the original plan. Z1 for 60 min.
Depending on the weather this afternoon and With the wind and cold we may do some stretching and Pilates inside today. Meet in Cafeteria at 2:30 today.

Tuesday: 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

Wednesday: Classic at Pineland. Overland Distance, 90 minutes Z1.

Thursday: 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

Friday: Skate @ Pineland. Overland Distance. 60 minutes (10K) Z1

Saturday: FNT camp on Snow. Sugarloaf trip CANCELLED DUE TO STORM
                   Plan to Ski at Harris Farm in Dayton

AM workout. - CLASSIC
WU: 30 min
Speed Intervals: Essentially accelerations. Accelerate for 30 seconds Z5, recover for 30 sec Z1. Repeat x10.
CD: 45 min Z1. Ski and work on transitions with each technique, looking up the trail for where you will transition between different stroke length or different technique.

LUNCH at HARRIS FARM
PM Workout: SKATE
WU: 30 min
Power Intervals: 4x2 min.
Power intervals are simple but incredibly effective for generation a great training stimulus in a short period of time. These two-minute VO2 max intervals (perceived effrot 10/10) improve VO2 max. Use the first 15 seconds of each effort to ramp up your cadence and power to a maximum intensity you can hold for the remainder of the interval. Max effort for these will be what you can hold for the duration of the interval. Recovery between intervals is 2 minutes of easy skiing.
CD:45 min

Dinner at 6pm at the PRATICO's - 11 Deerfield Way.
This is an invite to the entire FNT for Dinner.

Sunday: FNT camp on Snow. PINELAND?
AM Workout.
Active recovery Z1 x 60 min.

Monday: FNT  on Snow. HS 9:30am Breakfast and waxing to follow at the Praticos
AM Workout.

• OPENERS: Double Pole Starts- 30 sec x 6 start intervals. Hips forward, heels up

Active recovery Z1 x 60 min.

Tuesday: Class A States at Fryeburg.

Bus departs at 11am from HS

Technique: Classic

Time: 2:30 - Boys ------- 4:00 - Girls

Wednesday: Class A States at Fryeburg.

Bus departs at 11am from HS

Technique: Skate

Time: 2:30 - Boys ------- 4:00 - Girls