Hi Team,
First off congrats to former MCN skier Sam Tarling for WINNING the 2011 NCAA Championship 10km Skate Race at Trapps! Second good luck to those racing at J2's this weekend and the Maine state biathlon champs.
Below is the training plan for the week.
3/14 Monday- 3:15 to 4:30PM at Pineland. Meet at the Outdoor Center for a skate ski. This will be our last Monday practice.
3/15 Tuesday- Level 4 intervals. 2 minutes on and 3 minutes off. 2-3 times. Fast and relaxed get good recovery between intervals.
3/16 Wednesday- Easy ski work on technique. 1 hour total.
3/17 Thursday- Easy ski with speed work. 10 seconds on and 50 seconds off. 5-7 times. 30-45 minutes.
3/18 Friday- 5km Race at EHSC in Rumford. If not racing ski for 1:30 at level 1 and 2.
3/19 Saturday- Sprint in the morning and a relay in the afternoon. If not doing EHSC try and do a hard workout or other race.
3/20 Sunday-7.5km race. If not racing you can do a longer fun ski.
Good luck to all in your last races and enjoy the snow and skiing while we have it!
Thanks,
Jordi
First off congrats to former MCN skier Sam Tarling for WINNING the 2011 NCAA Championship 10km Skate Race at Trapps! Second good luck to those racing at J2's this weekend and the Maine state biathlon champs.
Below is the training plan for the week.
3/14 Monday- 3:15 to 4:30PM at Pineland. Meet at the Outdoor Center for a skate ski. This will be our last Monday practice.
3/15 Tuesday- Level 4 intervals. 2 minutes on and 3 minutes off. 2-3 times. Fast and relaxed get good recovery between intervals.
3/16 Wednesday- Easy ski work on technique. 1 hour total.
3/17 Thursday- Easy ski with speed work. 10 seconds on and 50 seconds off. 5-7 times. 30-45 minutes.
3/18 Friday- 5km Race at EHSC in Rumford. If not racing ski for 1:30 at level 1 and 2.
3/19 Saturday- Sprint in the morning and a relay in the afternoon. If not doing EHSC try and do a hard workout or other race.
3/20 Sunday-7.5km race. If not racing you can do a longer fun ski.
Good luck to all in your last races and enjoy the snow and skiing while we have it!
Thanks,
Jordi
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