XCFeedsRepeat Workouts

Avatar Sverre CaldwellJuly 15, 2010

a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TD9jtIM34FI/AAAAAAAADTA/mWsfLASOPMY/s1600/IMG_5340.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TD9jtIM34FI/AAAAAAAADTA/mWsfLASOPMY/s400/IMG_5340.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494219697362034770″ //aThis morning we had an excellent workout at BMD. Here is Poppet working with the Devo kids on basic body position.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TD9iPhzArsI/AAAAAAAADS4/5se6R145Hvw/s1600/IMG_5347.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 264px;” src=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TD9iPhzArsI/AAAAAAAADS4/5se6R145Hvw/s400/IMG_5347.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494218089325178562″ //aWe always start with some technique drills as part of our warm-up. It is a great way for the younger kids to work with the older skiers and it is fun and beneficial for everyone.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TD9hdOC2-uI/AAAAAAAADSw/6BDfhG69TTw/s1600/IMG_5348.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 271px;” src=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TD9hdOC2-uI/AAAAAAAADSw/6BDfhG69TTw/s400/IMG_5348.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494217225029483234″ //aWe use the stretch cords for leg strength, body postion and rhythm. Sometimes it is interesting to see what the “riders” are doing.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TD9gz54vB9I/AAAAAAAADSo/a3QuktIMoKw/s1600/IMG_5356.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TD9gz54vB9I/AAAAAAAADSo/a3QuktIMoKw/s400/IMG_5356.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494216515243673554″ //aNice view Izzy?br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TD9gaHX0amI/AAAAAAAADSg/RmMg-11V3AY/s1600/IMG_5358.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TD9gaHX0amI/AAAAAAAADSg/RmMg-11V3AY/s400/IMG_5358.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494216072187112034″ //aYo Fritz, what’s up?br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TD9f5JHblkI/AAAAAAAADSY/xighaxnIICU/s1600/IMG_5359.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TD9f5JHblkI/AAAAAAAADSY/xighaxnIICU/s400/IMG_5359.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494215505719563842″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TD9fOUq4jkI/AAAAAAAADSQ/Wzxj9HxWbHY/s1600/IMG_5368.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 394px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TD9fOUq4jkI/AAAAAAAADSQ/Wzxj9HxWbHY/s400/IMG_5368.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494214770086678082″ //aBalance, balance…..balance….. oops!br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TD9ewlWqeJI/AAAAAAAADSI/LDPz-R9X6vs/s1600/IMG_5362.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 286px;” src=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TD9ewlWqeJI/AAAAAAAADSI/LDPz-R9X6vs/s400/IMG_5362.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494214259169196178″ //aRussell takes getting forward to a whole new level.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TD9ePIkES3I/AAAAAAAADSA/1YCWKd-RskU/s1600/IMG_5372.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TD9ePIkES3I/AAAAAAAADSA/1YCWKd-RskU/s400/IMG_5372.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494213684505103218″ //aIf balance is important, why not have a contest to see who can stand on 1 ski for the longest?br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TD9dpv6lfjI/AAAAAAAADR4/XeTrqPnUXMU/s1600/IMG_5377.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TD9dpv6lfjI/AAAAAAAADR4/XeTrqPnUXMU/s400/IMG_5377.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494213042233507378″ //aKatharine and MacKenzie.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TD9bu9ZcYhI/AAAAAAAADRw/3YDM4AMO0Ug/s1600/IMG_5378.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TD9bu9ZcYhI/AAAAAAAADRw/3YDM4AMO0Ug/s400/IMG_5378.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494210932728685074″ //aAfter our warm-up and technique drills, we did 2X 4km level 3 intervals. Here is Issy P accelerating over the top of the hill.br /We like to do this workout once every 3-4 weeks to see how we are reacting to our summer training. Today we had good news. EVERYONE IMPROVED. The range of improvement was 15 seconds to 1:30 for each interval. We are just doing good steady training with some L3 and easy speed. We are working on technique, specific strength and general endurance. The plan is to continue this type of training through August and then add a bit more intensity. If someone stops improving, that is a little red flag and we will try to tweak the training to help them continue to get faster.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TD9bEr_XauI/AAAAAAAADRo/1-8UcwJfBmI/s1600/IMG_5380.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TD9bEr_XauI/AAAAAAAADRo/1-8UcwJfBmI/s400/IMG_5380.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494210206501399266″ //aFritz.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TD9ahtDOTgI/AAAAAAAADRg/fC8TSIpxsFI/s1600/IMG_5394.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 354px;” src=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TD9ahtDOTgI/AAAAAAAADRg/fC8TSIpxsFI/s400/IMG_5394.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494209605490593282″ //aJAC leading AC in their first 4 km L3 interval.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TD9aEMQ3uvI/AAAAAAAADRY/A04orWP0jj8/s1600/IMG_5399.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TD9aEMQ3uvI/AAAAAAAADRY/A04orWP0jj8/s400/IMG_5399.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494209098473257714″ //aAustin Cobb.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TD9ZkpwAyCI/AAAAAAAADRQ/utcP4a8nsVw/s1600/IMG_5410.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TD9ZkpwAyCI/AAAAAAAADRQ/utcP4a8nsVw/s400/IMG_5410.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494208556632688674″ //aBen hammers the uphill.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TD9Yvw0XpJI/AAAAAAAADRI/QWJMtU9T-64/s1600/IMG_5421.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 214px;” src=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TD9Yvw0XpJI/AAAAAAAADRI/QWJMtU9T-64/s400/IMG_5421.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494207647996945554″ //aAlex and Mackenzie get after it in a sprint start. The Devo kids are improving enough to let them try some pure speed. We had a little road rash, but that just means that they are going for it!br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TD9XqFwhgFI/AAAAAAAADQ4/GH5zHLCOsS8/s1600/IMG_5422.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 244px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TD9XqFwhgFI/AAAAAAAADQ4/GH5zHLCOsS8/s400/IMG_5422.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494206451027116114″ //aSkyler dominated the sprint starts.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TD9W_RDzzfI/AAAAAAAADQw/iRWuDbH7sVM/s1600/IMG_5431.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 282px;” src=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TD9W_RDzzfI/AAAAAAAADQw/iRWuDbH7sVM/s400/IMG_5431.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494205715326422514″ //aWe ended with some leg speeds (fast and relaxed) to flush things out.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TD9WryKz50I/AAAAAAAADQo/An4_PQwACa8/s1600/IMG_5433.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 234px;” src=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TD9WryKz50I/AAAAAAAADQo/An4_PQwACa8/s400/IMG_5433.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5494205380616775490″ //adiv class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/4680416899705879324-513967551566776271?l=smsxc.blogspot.com’ alt=” //div

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