March 2-8

Hi All

Sorry I got a bit behind. Please take today as active rest to recover from the weekend and we will pick things up again tomorrow.

Training this week

Tuesday - Intensity 5pm hardwood
Thursday - Distance and strength 5pm hardwood
Saturday - Everyone except Jr & Juv boys I would suggest that you enter the Hardwood loppet (Junior and Juv boys will be doing a team sprint race at 1pm second workout to determine the teams for the team sprints)
Sunday - distance 9 am Hardwood ski and bike

Tuesday Intensity workout - classic

Joey, Kieran, Mattias & Dan - 2 sets classic with 5 min rest between
Kyle, Zoe, Alec, Finn, Declan - 1 set classic
Madi, Katie, Bella -  1 set skate

2 Minutes	Baseline:  Focus on good technique and glide	Zone 2
2 Minutes	Increase effort:  Increase effort a little every 15 seconds	2 to 3
2 Minutes	Decrease effort: Decrease effort a little every 15 seconds	3 to 2
10 sec	Sprint:  Move as fast as you can	5
2 Minutes	Baseline  Focus on good technique and glide	2
1 Minute	Hill Sprint:  Efficiency and power	4
2 Minutes	Baseline: Focus on good technique and glide	2
10 sec	Sprint:  Move as fast as you can	5
2 Minutes	Baseline:  Focus on good technique and glide	2

Have a good day

Ron