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Bolton Web Cam 10/25/13

By on 25 October, 2013 in Uncategorized

http://www.boltonvalley.com/webcam

Rock Skis

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Photo Roundup

By on 19 October, 2013 in BKL Race Blog, Junior Blog, Masters Blog

Two weeks ago was an “intensity week” which included the hardest bounding workout of the year (pics below). This past week included easier training and some fun training to allow the athletes to recovery from the physical load. We did some games and relays which serve as a bit of a mental break, as well. At this time of year, rollerskiing isn’t always fun since some of them have been doing it since May or early June. We also worked a lot on no-pole skate skiing which helps with balance and improves leg strength.

Bill leads the group working on a fast-feet skate drill

Bill leads the group working on a fast-feet skate drill

Tatum and Molly working on skate body position - and trying to push harder than one another

Tatum and Molly working on skate body position – and trying to push harder than one another

Last Tuesday was the hardest bounding workout of the year. Everyone did between 6-10 repeats of 3-4 minutes really hard!

Last Tuesday was the hardest bounding workout of the year. Everyone did between 6-10 repeats of 3-4 minutes really hard!

Greg checking his heart-rate at the end of an interval

Greg checking his heart-rate at the end of an interval

Abby Grab working on a striding drill. Really nice ankle flex, forward body lean. Great!

Abby Grab working on a striding drill. Really nice ankle flex, forward body lean. Great!

Charlie Maitland out in the lead - no pole skate relays.

Charlie Maitland out in the lead – no pole skate relays.

Friday evening clouds at MMU yesterday

Friday evening clouds at MMU yesterday

Look closeley: Henry is in the air! This is a core exercise in which the athletes "hop" while holding a plank position

Look closeley: Henry is in the air! This is a core exercise in which the athletes “hop” while holding a plank position

Bear crawl race on Thursday at Mud Pond.

Bear crawl race on Thursday at Mud Pond.

Nathanael Kuzio and Peter Unger won the contest for synchronized 360's during warmup!!

Nathanael Kuzio and Peter Unger won the contest for synchronized 360’s during warmup!!

The gals trying to synchronize their 360's

The gals trying to synchronize their 360’s

Tuesday warmup included some agility and coordination: jumping and doing a 360* turn

Tuesday warmup included some agility and coordination: jumping and doing a 360* turn

The whole group heading home on Tuesday out near Round Church.

The whole group heading home on Tuesday out near Round Church.

Junior Training: 10/21 – 11/3

By on 19 October, 2013 in BKL Race Blog, Junior Blog

I have yet to receive any notification from the National Guard regarding usage of the Range, so we are still using alternate training venues again this week. Athletes should wear bright clothing when we rollerski on the roads. It is getting darker and colder in the evenngs, so please be prepared with proper attire!

This coming week is an INTENSITY week:

  • Tuesday 10/22 = Bounding intervals at Research Forest, 4-6pm.
  • Thursday 10/24 = Classic roll  at TBA, 4-6pm.
  • Friday 10/25 = Juniors help w/ 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 = Rollerski with Specific Strength at TBA. 9:30-11:30am.

Followed by a RECOVERY week:

  • Tuesday 10/29 = Classic rollerski + Specific strength and sprints at TBA, 4-6pm.
  • Thursday 10/31 = Skate rollerski + Specific Strength at TBA, 4-6pm.
  • Friday 11/1 = bonus HR zone test, strength, games at Essex HS, 4-5:30pm.
  • Sunday 11/3 = Skate intervals at Mud Pond, 9:30-11:30am.
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