XCFeedsTraining 10/22 – 11/18

Avatar WestonOctober 22, 2012

Training 10/22 – 10/28: “Race Week” with State Championships or “Intensity Week”.

  • Tuesday 10/23: 4-5:45pm at the Round Church. High-intensity skate intervals.
  • Thursday 10/25: 4-5:45pm at the Round Church. Classic ski: easy day for State Champs racers; high-intensity intervals for others.
  • Sunday 10/28: 9-11am at Underhill Central School. Classic rollerski with moderate intensity + potluck at Murray Banks’ afterwards. Non-racers = moderate intensity.

Sunday 10/28 details: start rollerskiing at Underhill Central School on Pleasant Valley Rd. Ski towards Cambridge and back with lots of new pavement.  After the workout we’ll have a potluck brunch at Murray’s house on Irish Settlement Rd – bring fruit, juice, pastry or other gourmet delights.

Directions to the School: Rt 15 to Underhill Flats, then right onto River Rd; go 2+ miles to Underhill Center, go thru the stop sign, up the hill, little brick school is on the left.
 
Training 10/29 – 11/4: “Recovery Week”.

  • Tuesday 10/30: 4-5:45pm at TBD (Range or Round Church). Skate rollerski + speeds and pack skiing.
  • Thursday 11/1: 4-5:45pm at TBD (Range or Round Church). Skate rollerski + short intervals at moderate intensity.
  • Sunday 11/4: 9-11am at Round Church. Greystone double-pole test.

Training 11/5 – 11/11: “Volume Week”. Note a longer workout on Sunday.

  • Tuesday 11/6: 4pm at TBD (Range or Round Church). Skate + specific strength and strength test.
  • Thursday 11/8: 4pm at TBD (Range or Round Church). Classic + long L3 intervals.
  • Sunday 11/11: 9-11:30am at TBD. Long classic rollerski. Be prepared with food/fluids.

Training 11/12 – 11/18: “Speed Week”.

  • Tuesday 11/13: 4pm at TBD. Skate + speed and power (strength).
  • Thursday 11/15: 4pm at TBD. Classic sprint time-trial if possible.
  • Sunday 11/18: 9-11am at TBD (possibly Bear Trap Rd in Milton). Classic rollerski + time-trial.

 

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