Thursday, June 30, 2011

Upcoming Practice Schedule

Team!

Here is the practice schedule for the next TWO weeks.  Remember this Sunday, July 3rd we will not have practice due to the 4th of July holiday weekend.

Another reminder... If you haven't sent in your registration form and payment please do so ASAP. If you don't have a registration form, please email me at mainecoastnordic@gmail.com and I can send you the document.

Have a fun Fourth! And good luck to all those heading up to the county next week
for the ME team camp!

Here is the practice schedule for the next TWO weeks:

Tuesday, July 5-  9-11AM
Meet @ Falmouth Community Park (located off of Winn Rd. by the fire station).

Race Group: 1 hour trail run L1, 20 minutes of core strength.
Devo Group: 30 minute trail run, 20 minutes of core. Ultimate/Soccer.

Wednesday, July 6-  8-9:30AM
Meet @ Falmouth High School parking lot.

Race: 1.5 hour skate roller ski w/ 3x5 Threshold (L3). (video work)
Devo: 1 hour skate roller ski on flat terrain.

Thursday, July 7- 5:30-7PM
Meet @ Royal River Park in Yarmouth

Both groups: Trail run w/ poles followed by strength and games.

Friday- Saturday (no practice). 
Race group: Fri-1.5 hour of distance workout (bike, run, roll) on your own. Sat- Off or easy distance.

Sunday, July 10- Hike Pleasant Mountain in Bridgton (Shawnee Peak).
Meet at Falmouth High School @8AM. Please let us know if you can make it by Friday so that we
can plan rides. Mike and I have room for 9 kids... but parent volunteers are needed if we have more athletes come.  Bring classic length ski poles, swimsuit (we will be going swimming!), water, and a lunch. Back between 3-4PM.

Monday, July 11- OFF- Recovery Week!


Tuesday, July 12- Meet @ Scarborough beach at 8:30AM.
Call Mike, 776-1417 or Connor, 318-7550 if you need a ride. Otherwise try and carpool!

Both groups- beach run, core, games. Done by 10ish.

Wednesday, July 13- 8-10AM
Meet @ Highland Rd. in Freeport (between Pleasant Hill and Flying Point Rd.)
Again please try and carpool.

Race: 1:15-1:30 hour classic roller ski. 2 sets of 5min x 30 sec on/ 30 sec off double pole. (video work)
Devo: 1 hr ski w/double pole work (bring classic roller skis if you have them). Wrap up by 9:30 or so.

Thursday, July 14- 5:30-7PM
Meet @ Pineland Farms.

Both groups: Watch Andy Newell technique video. Warmup and circuit strength.

Friday (no practice)- Off or easy distance bike, run, swim, or roll.

Saturday, July 16- Team run in Yarmouth Clam Fest. 5-miler! Run as a team or go for the win.
More details to come.

Sunday, July 17- OFF or long, easy distance.

Whew! That's what the next two weeks will look like. Any questions? Don't hesitate to ask Mike or I.





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