a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_cBFLp0vFuic/TL4Wxxu6EbI/AAAAAAAAARg/cEcuKole3M0/s1600/team-mad-river.jpg”img style=”display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;” src=”http://2.bp.blogspot.com/_cBFLp0vFuic/TL4Wxxu6EbI/AAAAAAAAARg/cEcuKole3M0/s400/team-mad-river.jpg” alt=”” id=”BLOGGER_PHOTO_ID_5529882436877029810″ border=”0″ //abr /div style=”text-align: center;”span style=”font-size:85%;”The Crew warming up with snowy Mad River Glen in the background. Tuesday PM, 10/19./spanbr //diva onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_cBFLp0vFuic/TL4WtRNsAAI/AAAAAAAAARY/efoFcX_Vq64/s1600/loots-rski2.jpg”img style=”display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 274px;” src=”http://2.bp.blogspot.com/_cBFLp0vFuic/TL4WtRNsAAI/AAAAAAAAARY/efoFcX_Vq64/s400/loots-rski2.jpg” alt=”” id=”BLOGGER_PHOTO_ID_5529882359428284418″ border=”0″ //abr /div style=”text-align: center;”span style=”font-size:85%;”Lüthi doing her workout: 1×10′ L3 + 4×4′ L4. Tuesday PM 10/19./spanbr //divdiv style=”text-align: center;”a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_cBFLp0vFuic/TL4WjnwMvRI/AAAAAAAAARQ/EOJAnjWOG6I/s1600/hans-kaitlin-wup.jpg”img style=”display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;” src=”http://3.bp.blogspot.com/_cBFLp0vFuic/TL4WjnwMvRI/AAAAAAAAARQ/EOJAnjWOG6I/s400/hans-kaitlin-wup.jpg” alt=”” id=”BLOGGER_PHOTO_ID_5529882193679924498″ border=”0″ //aspan style=”font-size:85%;”Hans and Kaitlin warming up and enjoying the last of the Fall colors. Tuesday 10/19./spanbr //divdiv style=”text-align: center;”br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_cBFLp0vFuic/TL4Qw8DHO2I/AAAAAAAAARI/mnIh1B2eEcQ/s1600/IMG_4119.JPG”img style=”display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;” src=”http://3.bp.blogspot.com/_cBFLp0vFuic/TL4Qw8DHO2I/AAAAAAAAARI/mnIh1B2eEcQ/s400/IMG_4119.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5529875825396497250″ border=”0″ //abr /span style=”font-size:85%;”Hans working on one of our drills. Monday AM, 10/18./spanbr //diva onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_cBFLp0vFuic/TL4Qoeb4K5I/AAAAAAAAARA/pnEMqk95AVQ/s1600/IMG_4118.JPG”img style=”display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;” src=”http://2.bp.blogspot.com/_cBFLp0vFuic/TL4Qoeb4K5I/AAAAAAAAARA/pnEMqk95AVQ/s400/IMG_4118.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5529875680008350610″ border=”0″ //abr /div style=”text-align: center;”span style=”font-size:85%;”Heidz and Lüthi working. Monday AM, 10/18./spanbr //diva onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_cBFLp0vFuic/TL4Qb2Gq4vI/AAAAAAAAAQ4/GeJf_I797NA/s1600/IMG_4105.JPG”img style=”display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 300px; height: 400px;” src=”http://2.bp.blogspot.com/_cBFLp0vFuic/TL4Qb2Gq4vI/AAAAAAAAAQ4/GeJf_I797NA/s400/IMG_4105.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5529875463023551218″ border=”0″ //abr /div style=”text-align: center;”span style=”font-size:85%;”Fall foliage as promised…App Gap Double-Pole, Tuesday 10/12./spanbr //diva onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_cBFLp0vFuic/TL4QMx-QfwI/AAAAAAAAAQw/4XN6pbMwcg0/s1600/IMG_4102.JPG”img style=”display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;” src=”http://4.bp.blogspot.com/_cBFLp0vFuic/TL4QMx-QfwI/AAAAAAAAAQw/4XN6pbMwcg0/s400/IMG_4102.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5529875204216487682″ border=”0″ //abr /div style=”text-align: center;”span style=”font-size:85%;”that is App Gap in the distance. Simple workout: Double pole from here to there! Tuesday 10/12./spanbr /br /br //divLast week we did an L3 workout that I used to do as a kid in Upstate New York: go to a local alpine mountain and hike up and down with poles. Go moderately hard, and go for a while. It is a little more controlled than that, but the idea is the same.br /br /Wednesday: 2-3 times 20′ L3 ski walking at Sugarbush. My men Hans, Jackson, and Devlin each did 3 laps while Fitzy did 2. Check out Hans’ progression over the past few months:br /styletable { }.font5 { color: windowtext; font-size: 8pt; font-weight: 400; font-style: normal; text-decoration: none; font-family: Verdana; }td { padding-top: 1px; padding-right: 1px; padding-left: 1px; color: windowtext; font-size: 10pt; font-weight: 400; font-style: normal; text-decoration: none; font-family: Verdana; vertical-align: bottom; border: medium none; white-space: nowrap; }.xl24 { }.xl25 { }ruby { }rt { color: windowtext; font-size: 8pt; font-weight: 400; font-style: normal; text-decoration: none; font-family: Verdana; display: none; }/style table style=”border-collapse: collapse;” border=”0″ cellpadding=”0″ cellspacing=”0″ width=”323″ col style=”” width=”110″ col style=”” width=”56″ col style=”” width=”47″ col style=”” width=”60″ col style=”” width=”50″ tbodytr height=”13″ td height=”13″ width=”110″Hans Halvorsen/td td class=”xl24″ align=”right” width=”56″6/22/10/td td class=”xl25″ align=”right” width=”47″20:11/td td class=”xl25″ align=”right” width=”60″20:21/td td class=”xl25″ align=”right” width=”50″20:26/td /tr tr height=”13″ td height=”13″Hans Halvorsen/td td class=”xl24″ align=”right”7/10/10/td td class=”xl25″ align=”right”18:05/td td class=”xl25″ align=”right”18:40/td tdbr //td /tr tr height=”13″ td height=”13″Hans Halvorsen/td td class=”xl24″ align=”right”9/8/10/td td class=”xl25″ align=”right”17:30/td td class=”xl25″ align=”right”17:30/td tdbr //td /tr tr height=”13″ td height=”13″Hans Halvorsen/td td class=”xl24″ align=”right”10/13/10/td td class=”xl25″ align=”right”21:45/td td class=”xl25″ align=”right”17:28/td td class=”xl25″ align=”right”17:12/td /tr /tbody/tablebr /Thursday we started lifting some heavier weights.br /br /But Friday was the day that the magic happened: L4 running intervals, above current 3km race pace. Gals = 5 x 1000m, Guys = 5 x 1200m. Torrential downpour. Temperature below 40* F. An inch of standing water covering much of the cinder track. And the crew dominated that workout. Everybody hit their times. Everybody was focused. And everybody was ready to get the F out of dodge as soon as they crossed the finish of their last interval!br /br /Sunday AM was a long foot workout on their own.br /br /This morning we watched rollerski video from the past week, and then lifted some more moderately heavy weights. This afternoon we played some soccer.br /br /Tomorrow we continue with an intensity week: L4 skate intervals.br /br /It is going to be a hard week, but it is worth it when we are looking up at the snow on Sugarbush and Mad River Glen. We even had some snow falling on campus this morning. Before we know it, we’ll be making tracks around the Rendezvous Ski Trails in West Yellowstone Montana!div class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/1847564486460994594-6325031663228911406?l=gmvsxc.blogspot.com’ alt=” //div
