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Photo Roundup

This week of training was a “volume” week, meaning workouts were focused on more continuous efforts at lower- and moderate-intensities. We did a great ski-walking workout at Bolton on Tuesday in which everybody did at least 2 (and some did 3) full ascents of the mountain at moderate intensity! I don’t have pictures but that was an incredible workout considering it was a school night! Each trip up was approx 950′ vertical and 3 miles round-trip so some folks were close to 10 miles and 3000′ vertical.

Thursday we skied at the Range and did some strength exercises. It was another day of intervals of various lengths and some of us were still quite tired from Tuesday. Friday a few of us ran at CVU track and did the 2nd “heart rate zone analysis” in which we run mile repeats at low- to medium speeds and record pace and heart-rate. It was cool to see that a few of us had lower HR’s while running the same speed as 3 weeks earlier. Henry was about the same as the prior test but likely was feeling fatigue from Tuesday/Thursday.

And today was the high-point of the week — doing a group bike ride with several family members including my own. Altogether we started with close to 20 riders that did some different lengths. The athletes along with Murray Banks, Gary Solow, Lawrence Carnahan, Roger Weston and I did the popular Tuesday Night Worlds loop which is an incredibly scenic 36 mile loop. The MVP from this morning had to be Greg Burt who made it the whole way even though it was only his 3rd road bike ride ever! Great job to all.

Tuesday Night Worlds Loop

Tuesday Night Worlds Loop

Profile of today's ride

Profile of today’s ride

Greg Burt near the end of the ride. Ready for a hamburger!

MVP of the ride today: Greg Burt near the end of the ride. Ready for a hamburger!

Crossing the Covered Bridge near Charlotte Beach

Crossing the Covered Bridge near Charlotte Beach

Vermont scenery

Vermont scenery

The whole crew at the start of the ride

The whole crew at the start of the ride

big boys Forrest, Henry and Bill doing some wall ball as Will looks on

big boys Forrest, Henry and Bill doing some wall ball as Will looks on

arms circles while bounding

arms circles while bounding

Tatum and Abby laughing at my warmup drills

Tatum and Abby laughing at my warmup drills

Junior Training 9/30 – 10/13

Thank god we’ve got a well-deserved Recovery Week coming up!

  • Tuesday 10/1 = Skate roll + L3 and short intervals @ the Range, 4-6pm.
  • Thursday 10/3 = Classic roll + run. Spd, strength, technique @ the Range, 4-6pm.
  • Friday 10/4 = possible bonus run… TBA.
  • Saturday 10/5 = bonus Skate rollerski time-trial with GMVS in Waitsfield. Details to follow.
  • Sunday 10/6 = Classic @ Round Church w/ agility and Sp.Str. 9:30am-11:30.

And the tentative plan for the following week — an INTENSITY week. Note that Tim will be out of town for the weekend so training should be in small groups with your friends!!

  • Tuesday 10/8 = Bounding intervals @ UVM Research Forest. 4-6pm.
  • Thursday 10/10 = Rollerski intervals @ the Range, 4-6pm.
  • Sunday 10/13 = Track interval workout. Tim will give specifics.

Sunday Photo Roundup

Sam Longenbach race results @ St Olaf: http://www.stolaf.edu/athletics/crossctry/men/media/2013-14/results/2013-09-21.htm

Brendan Copley results @ Quinnipiac: http://www.fasttrackcoaching.net/timing/Results/2013-IONA-MOC-RESULTS.txt

Ben Longenbach and Will Solow working on their double-poling today

Ben Longenbach and Will Solow working on their double-poling today

Parker Francis leads a group doing double-pole repeats

Parker Francis leads a group doing double-pole repeats

Coach Rick Costanza at the finish of the Bolton hill climb

Coach Rick Costanza at the finish of the Bolton hill climb

The crew descending Bolton. Colors are starting to change!

The crew descending Bolton. Colors are starting to change!

A colorful and serpentine group of skiers this morning

A colorful and serpentine group of skiers this morning

Ben Carnahan summits Bolton

Ben Carnahan summits Bolton

Ethan John about to take launch!

Ethan John about to take launch!

Celebrity Guest Athlete appearance from Jennie Bender on Tuesday

Celebrity Guest Athlete appearance from Jennie Bender on Tuesday

Henry Harmeyer doing a skate speed

Henry Harmeyer doing a skate speed

Abby, Will and Henry doing some double-pole hops

Abby, Will and Henry doing some double-pole hops

Nathanael Kuzio shooting under the watchful eye of Algis Shalna

Nathanael Kuzio shooting under the watchful eye of Algis Shalna

Tatum Braun and Abby Grab doing a classical speed

Tatum Braun and Abby Grab doing a classical speed

Will Solow working on good form

Will Solow working on good form

Peter Unger transition

Peter Unger transition

Greg Burt opening it up

Greg Burt opening it up

Abby doing some plyos

Abby doing some plyos

Molly with Greg in the background

Molly with Greg in the background

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