Friday, October 29, 2010

Training November 1 to November 7

Hi Team,

Below is the training plan for next week. Do remember that this Sunday is the Eyes for the Pies Roller Ski race, which will be our practice. I would encourage you to give the race a try, but if you don't want to race still come and ski, watch, cheer, and practice.
Eyes for the Pies details below: If you want to race be there by 8:30 and if you are just going to ski you can come at 9:00.

7:30 - 8:45 Registration
9:00 a.m. 5k race
9:05 a.m. 10k race
We will have a kids 1k roller ski race after the 5 and 10k races are finished, about 10:15 a.m.

Monday 11/1- Off
Tuesday 11/2- 3:15 to 4:45 Classic Roller Ski at Twinbrooks with speed. 12 minutes of level 3. Make sure you do intervals with equal recovery or more.
Wednesday 11/3- 6:00 to 6:45 Yarmouth High School Strength
Wednesday 3:15 to 4:15 Run at Falmouth Community Park.
Thursday 11/4- 3:15 to 4:30 Skate Roller Ski at Twinbrooks with race pace speed but relaxed and short. Only 2 minutes on and 4 minutes off.
Friday 11/5- On your own short Run and strength 1:15 total
Saturday 11/6- On your own easy roller ski for about or bike. 1:30 hours.
Sunday 11/7- 1:00 to 3:00PM Skate Roller ski at Pineland Farms.
Total Hours for the week= 9.5


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