Archive | October, 2013

This coming week is a RECOVERY week:

• Tuesday 10/15 = Skate rollerski + strength at Round Church, 4-6pm.
• Thursday 10/17 = Classic rollerski + Specific Strength at Mud Pond, 4-6pm.
• Friday 10/18 = Run w HR zone analysis, agility and strength @ TBA. 4-5:30pm.
• Sunday 10/20 = Classic with specific strength at Mud Pond, 9:30-11:30am.
• Sunday 10/20 = Fischer Fit Night at Skirack, 3-7pm.

Followed by another INTENSITY week:

• Tuesday 10/22 = Bounding intervals at Research Forest, 4-6pm.
• Thursday 10/24 = Classic roll with double-pole relays at TBA, 4-6pm.
• Friday 10/25 = Juniors help with BK Practice at Mill River, approx 3:30-5:00pm.
• Saturday 10/26 = BONUS Bolton Hill Climb #2, approx 10:00-11:30am.
• Sunday 10/27 = Classic ski with Specific Strength at TBA. 9:30-11:30am.

This weekend is a break from our regular routine. Athletes can sleep in and do the workout whenever they want! Hopefully this is a nice mental change at the end of a hard week of training.

Start with an easy warmup followed by our dynamic warmup exercises.

J1/OJ Boys: 4-6 sets of (1000m / 300m) repeats. Take approx 3-4 minutes recovery after the 1200s, and approx 1-2 minutes recovery after the 400s.

Girls and J2 Boys: 4-6 sets of (800m / 200m) repeats. Take approx 2-3 minutes recovery after the 800s, and approx 1 – 1.5 minutes recovery after the 200s.

To calculate your goal paces:

Start with a recent 5km race time and convert it to seconds.

• Example = 18:27 time for a 5km = (18 * 60) + 27 = 1107 seconds.

Then multiply that number by the following decimals to get your paces:

• 1000m = 0.2
• 300m = 0.054
• 800m = 0.15
• 200m = 0.034

So, for the above time of 18:27 or 1107 seconds, goal paces would be:

• (1107 * 0.2) = 221.4 seconds = 3:41
• (1107 * 0.054) = 59.8 seconds
• (1107 * 0.15) = 166.1 seconds = 2:46
• (1107 * 0.034) = 37.6 seconds