Monday, October 4, 2010

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
        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!:)