Week 14

Saturday, February 3rd
- Distance ski
- Technique of choice
- 90 - 120 minutes. Include 20 minute double pole
- Use this distance ski to work on your biggest weakness as a skier....  Maybe its downhills, maybe its V2, maybe its V1 on steep terrain.  You know, so go practice it!

Sunday, February 4th
- Workout (skate technique)
- Warm Up
    - 20 minute warm up with 6 pickups
Workout
    1) 4X :03 ON X :02 OFF
        - 3 min. ON = fast 5K pace
        - 2 min. OFF = slow active recovery
        - It is preferable to do these repeats on HILLY terrain (something like the A climb at Gore).
    2) 5X :01 ON X 90 seconds OFF
        - 1 min. ON = Sprint pace
        - 90 seconds OFF = super slow recovery pace
        - It is preferable to do these repeats on a more Level terrain so you can better focus on a strict high octane tempo.  FASSSSTT
Cool Down
- 20 minute cool down

Monday, February 5th
- Pre race meeting
- Meet at 3:00 pm in back of cafeteria
- Wax skate skis for Tuesday’s race at Maple Ski Ridge

Tuesday, February 6th
- Bus leaves QHS at 1:50 pm
- Excused at 1:30 pm
- Longggg warm up at Race = 40 minutes
- Relay Races
- Race Schedule
    - 3:30 pm – Modified
    - 3:30 pm – Beginner ( Boys Girls).
    - 4:00 pm – Varsity/JV Girls followed by Varsity/JV Boys,
- Longgggg Cool down = 30 minutes in your teams

Wednesday, February 7th
- Bus to Gore Mt. Nordic Center
- Skate ski/maybe classic
- Downhill / Uphill work

Thursday, February 8th
- Pre race meeting
- Meet in back of cafeteria at 3:00 PM
- Wax skis for Friday’s race at Coles Wood?????????????

Friday, February 9th
- Shen Invy
- I will announce details for this race as soon as I get them