November 19 - 23

Hi All

Sorry for the delay in posting, I have included the training program for those who are not in Foret.  The key is going to be to ski, just go get lots of time on skis.

An intensity on Saturday will be good too, my preference would be a 30 min time trial on skis

Enjoy the Snow I understand there is lots to go around.

Ron

Week 31			Jasmine
		Katie	Austin
		Finn	Bella
Monday	AM	off	off
	PM	off	off
Tuesday	AM	off
	5 PM	30 min warm-up 45 min bounding Strength 15 min cool down	30 min warm-up 30 min bounding Strength 15 min cool down
Wednesday	AM	off	off
	PM	90 min cardio Z1	90 min cardio Z1
Thursday	AM	travel	15min warm-up 30 min Strength 15 min cool down
	5 PM		30 warm-up, 30 Hill striding z4 (4 X4 min with 3 min rest) 30 cool down
Friday	AM	90 min distance ski	off
	PM	90 min distance ski	90 min cardio Z1
Saturday	9 AM	time trial	30 warm-up, 30 time trial 30 cool down
	PM	60 min distance ski	90 min ski Z1
Sunday	9 AM	90 min distance ski	2.5hr Cardio Z1
	PM	90 min distance ski