Training November 12th to November 18th
You should feel rested up after last week, if you do not we should discuss that. We don’t want you to be sick for the time we are in West Yellowstone if you are going. If you are not going I will have a training plan for you to follow as well.
Also I recommend doing some training Monday if you want to keep your hours up as I find it unlikely you will want to get and run prior to our departure on Saturday.
-Ethan
Endurance: 9-11 hours
Intensity: 1 hour hour
Monday
Off or easy run/ski 1hr and stretch on your own.
Tuesday
AM- General Strength
PM- 3:00pm, Distance Skate, 1.5-1.75hr
Location: SoCo
Wednesday
AM- OFF
PM- 4:30pm Track Workout, Level 3-4
- warmup 20 min
- 2 x 200 (jog 200 rest)
- 5-7 x 400 (jog 200 rest)
- 2 x 800 (jog 400 rest)
- 1-2 x 200 (jog 200 rest)
- cool down 15-20 min, abs and stretch afterwards.
Thursday
AM- 6:30am, General Strength
PM- 3:00pm, Easy distance classic with some light specific strength, 1.5hr
Friday
AM- OFF
PM- 3pm, Skate Intervals, Level 3, 5-7 x 6-7min (depends where we go), 1.5-1.75hr
(perhaps do these on Saturday if you travel home today)
Location: Higley or Brown's Bridge
Saturday
8:30am depart for Canada, ski room.
Sunday
AM- Overdistance ski in West Yellowstone, assuming travel goes as planned. About 3 hours.
Location: TBA