THIS WEEK
Tuesday 6/24 (AM Session) = 8:30-10:30am at the Range. Skate skiing with practice working on descents including slowing, stopping, bailing, snowplowing and kamikaze. Followed by 20-30′ continuous ski-bounding.
Tuesday 6/24 (Alternate running option) = Late-morning in the Jericho-area. Running with descending mile splits L1/L2/L3.
Wednesday 6/25 (AM Bonus) = Morning bonus session for athletes that cannot attend the evening rollerski in Charlotte. Time/Location TBA. **This session is dependent on interest**
Wednesday 6/25 (PM Session) = 5:30-7:30pm at Charlotte Beach. Classic rollerskiing with Garrott Kuzzy. Focus on technique work, specific strength and speed.
Thursday 6/26 = 8:30-10:30am at the Range. Classic ski with practice working on descents as well as slowing, stopping, bailing, snowplowing and tucking, followed by strength, plyometrics and legspeeds.
Thursday 6/26 (Alternate Session) = Running with 15x 400m short intervals at ~L2 pace followed by 100m legspeeds. 11:30-1:00pm at Essex HS.
Friday 6/27 (Bonus Session) = 9:00-10:30am road bike from Mud Pond.
Saturday 6/28 = 10:00-12:30. Rollerski up Bolton access road then hike with moderate intensity.
NEXT WEEK
Tuesday 7/1 (AM Session) = 8:30-10:30am at the Range. Skate skiing with cornering, slalom and agility followed by 25-30′ continuous ski-bounding.
Tuesday 7/1 (Alternate option) = 11:30-1:00pm at Essex HS. Running with alternating miles approx L2/L3. Total run ~7 miles alternating approx 8:30 / 7:45 mile splits.
Wednesday 7/2 (Bonus) = Bonus session dependent on athlete interest. Location/mode of training based on who will attend. AM or PM.
Thursday 7/3 = 8:30-10:30am at the Range. Classic skiing with cornering, agility, “bailing” and downhills followed by strength and legspeeds.
Thursday 7/3 (Alternate Session) = Central Vermont Nordic Coop: Rollerski up App Gap!! Talk with Tim about details!
Friday 7/4 = Colchester 3-mile running race out-n-back on Middle Road. Approx $5-10 entry. Informal, fun event. Wear your MNC summer training shirt!
Saturday 7/5 = Lake Hortonia adventure day with Murray and Jane Banks. Rollerskiing, swimming, sailing and fun!!
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