Week of December 21

Submitted by Nancy on Tue, 12/22/2020 - 08:55

Hello all! Thanks to everyone who showed up for the first week of snow. We hope everyone had as much fun as the coaches did. 

This week's focus will continue to be on technique (spoiler: technique will be a focus of every week), but we will begin to make some forays into the great fun of going fast on skis. 

Some reminders:

  • Practices this week are at 10am
  • Bring water belts if you have them, especially on days marked distance and intervals. If you don't, talk to the coaches and we might be able to track some down that are for sale.
  • Bring snacks for after practice, especially if you have a long drive home. The first 15 minutes after a workout are the most important fueling window!!
  • Make sure masks or buffs are being worn at all times
  • Fill out the waivers if you haven't already found here: https://skileavenworth.com/teams 
    • Liability

    • Concussion

    • Covid 

    • PVNT release

 

Please reach out to Ivy or Nancy via Remind or email if you have any questions, any questions at all!

 

Week 27: 12/21-12/27/20

Difficulty: medium

 

Overview

Mode

Practice Location and coaches

Hours

Notes

Monday

Rest

 

 

0-.5

Stretch or go for <30min jog if you need something to do

Tuesday

AM: Speeds

Skate

Plain: Ivy and Pete

1.5-2

2x3min L3 warm-up. Technique and balance drills: v4 and hop. 8x100meter speeds. Video and technique analysis.

 

PM: strength

 

On own

1

 

Strength plan day 1 (at minimum do core workout)

Wednesday

Distance and specific strength

Classic

TBD: Kari and Ivy (or Nancy)

2

Explore new trails. Bring water!! If classic: 2x5min single sticking.

Thursday

X-mas Eve Intervals

Skate

TBD: Ivy and Barb

1.5-2

L3. Yeeeehaw!

Friday

Merry Christmas Easy distance (but really do whatever you want it’s a holiday)

Mode of choice

On own

1

Something joyful

 

Strength, stretching, and massage

 

 

.5-1

See strength plan day 2 below or just do what feels good for the bod

Saturday

Distance, agility, games

Classic

TBD: Ivy and Nancy

2

 

Sunday

More easy distance

Classic

On own

2-3

Technique!!

Total hours

 

 

 

11.5-13.5