Week of Oct 4-Oct 10, 2010.
Hey Gang,
This is the plan for this week. If you have any questions please email me: clairerichter@me.com. Thanks.
Tuesday:
10 min warm-up provided by Ken and Jim (?) to meet Claire at Stairway.
35 min at stairway working on technique, happy hill stamina, and double poling.
15 min cool-down returning to lodge.
Thursday:
10 minute warm-up provided by Jim and Randy (?)
45 minute circuit; 45 seconds on; 30 off.
5 minute stretching.
Saturday:- weather permitting
15 minute run to warm-up. This should be done at zone 1-2 where you can tell each other your life stories of the past week.
8 minutes to gear up & drink water.
Juveniles/Juniors + Nicholas:
67 minutes on roller skis which includes no stopping.
-10 minutes without poles
-20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
each and rotate through the 20 minutes doing all four and then starting again).
- 1 minute water break
-10 minutes of skiing with poles practicing both 1 skate and 2 skate techniques in zone 2-3
-20 minutes roller skiing with poles: but in zone 3 or 4. One way = 1 technique and return = other
technique. After 10 minutes switch.
-6 minutes cool-down with poles.
MM/Midgets:
67 minutes on roller skis which includes no stopping.
-15 minutes without poles (1/2 the distance of older group)
-20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
WATER BOTTLES ARE MANDATORY! IN A CARRYING CASE PREFERRED PLEASE!
This is the plan for this week. If you have any questions please email me: clairerichter@me.com. Thanks.
Tuesday:
10 min warm-up provided by Ken and Jim (?) to meet Claire at Stairway.
35 min at stairway working on technique, happy hill stamina, and double poling.
15 min cool-down returning to lodge.
Thursday:
10 minute warm-up provided by Jim and Randy (?)
45 minute circuit; 45 seconds on; 30 off.
5 minute stretching.
Saturday:- weather permitting
15 minute run to warm-up. This should be done at zone 1-2 where you can tell each other your life stories of the past week.
8 minutes to gear up & drink water.
Juveniles/Juniors + Nicholas:
67 minutes on roller skis which includes no stopping.
-10 minutes without poles
-20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
each and rotate through the 20 minutes doing all four and then starting again).
- 1 minute water break
-10 minutes of skiing with poles practicing both 1 skate and 2 skate techniques in zone 2-3
-20 minutes roller skiing with poles: but in zone 3 or 4. One way = 1 technique and return = other
technique. After 10 minutes switch.
-6 minutes cool-down with poles.
MM/Midgets:
67 minutes on roller skis which includes no stopping.
-15 minutes without poles (1/2 the distance of older group)
-20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
each and rotate through the 20 minutes doing all four and then starting again).
-5 minute water break and rest
-20 minutes roller skiing with poles practicing both 1 skate and 2 skate techniques in zone 2 max.
Speed is not the focus here- focus is on technique for this group please.
-6 minutes cool-down with poles.
Raining: the team will meet at the lodge.
15 minute warm-up run; 15 minutes of drills (walk double poling, bum kicks, knees up running), 45 minute run no stopping
Juveniles/Juniors- zone 2-3; MM/Midgets- zone 2.
15 minutes cool down as a team. Meet in the stadium at this time and cool down together please. Have a great day of training!!!
WATER BOTTLES ARE MANDATORY! IN A CARRYING CASE PREFERRED PLEASE!
Extra Day: Please contact me if you are interested in this and I will cater this day of training to you and your goals.
Happy first week of October!:)
hey claire is zach
ReplyDeletehey claire its josh
ReplyDelete