Week 5 - More on Snow???

Skiers!

First off, great job to all racers and teams today! Given the substantial bus mishap, we coaches were very proud of how well everyone responded and stepped up to get things done.  It could easily have gone the other way.  A special thanks to the boys who helped us with kick waxing. This made it much easier to deal with a crazy runaround day.  Also, it always makes me smile when all of you compete so well in my hometown : )  : )  Go Q Nordic. Way to kick off the official race season!

The full results from today are here on our blog under the ‘race information’ tab. They are also posted on UnderdogRaceTiming and on Kickzonemedia.com. Check em’out!

Here is the tentative plan for the week. Please note that this could change depending on the weather.

Monday, December 11th
- Practice at QHS. Meet at 3:00 pm in back of cafeteria.
- Skier(s) of the week
- Strength surprise
- Pole run / bound. Have classic ski poles!
- WEIGHT ROOM!!!!!!

Tuesday, December 12th
- Bus to bike path to rolleski. Bus leaves at 2:45. Or….
- Ski on school field???? Snowstorm????

Wednesday, December 13th
- Bus to Gore Mt. Nordic Center
- Buses leave QHS at 2:30 pm
- Skate Ski

Thursday, December 14th
- Practice at QHS. Meet at 3:00 pm in back of cafeteria. 
- Dryland train or ski???? 

Friday, December 15th
- On your own practice or in groups.  Get out for a ski! Ski on the school trails again or go to Cole's Woods. 
-Ski Technique: classic or skate.  Time duration, 70 - 90 minutes. End with pick ups.

Saturday, December 16th
- On own practice or in groups. Get after it!!!!!!!!!!!!!!!!!!!!!!!!!
- Desired workout (skate technique)
   - 15 minute warm up 
   - 3X 7 minute Intervals @ L3 X 4 minute active recovery (3X :07 X :04)
   - 15/20 minute cool down

Sunday, December 17th
- Overdistance ski (technique of choice)