Schedule for JD and Masters

Date           Time              Location                                              Workout

Jan 2          6:30 pm        ODSS                                                   Dryland practice; bring dryland poles

Jan 5          1:00 pm        Highlands Nordic                              Classic; technique + str

Jan 9          6:30 pm        Monora Park                                      Classic; technique/strength

Jan 12       1:00 pm        Highlands Nordic                               Classic; technique + intervals

Jan 16       6:30 pm         Monora Park                                      Skate; strength/technique

Jan 19-20   O cup at Walden; no practice-self directed workout for those not racing

Jan 23      6:30 pm          Monora Park                                       Classic- sprints/technique

Jan 26  Mono Invitational at Monora park- No practice

Jan 30      6:30 pm          Monora Park                                       Skate- interval/sprints

Feb 1-3 Easterns at Highlands Nordic; no practice-self directed workout for those not racing

Feb 6        6:30 pm           Monora Park                                       Skate- strength/technique

Please show up to classic practices with skis waxed if possible.  Suggestions will be emailed before practice.

Make sure to bring a change of clothes.

Reminder:

Z1= zone 1 – heart rate in which you are breathing comfortably enough that you can talk with your training partner

Z2= comfortable running pace where you can only say 4 to 6 words and then have to catch your breath.

Z3= sustainable race pace

Z4= higher than race pace, not sustainable for longer than 3min