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https://www.webscorer.com/register?raceid=121126&owner=1

This week is another intensity week #2 of this cycle.

We are trying to get as much 'on snow' time as possible,

hence the change in schedule.

*Please only come to either Monday Night or Tuesday morning. 

On thursday please only come to one of the practices, 

as we will be doing the same workout at both.

** There is no evening practice on tuesday this week

Monday, November 20

Activity: Z1 technique with15 secs speeds

Technique: Skate

Location: Nakkertok South

Time: 6:30-8pm

Notes:

Tuesday, November 21

Activity: Classic ski with 10x15sec speeds

Technique: Classic ski

Location: Nakkertok South

Time: 6:45- 8:15am

Notes:

Thursday, November 23 *Morning on snow option

Activity: 8 x (1mins on 3mins rest) z4

Technique: Classic

Location: Nakkertok South

Time: 6:45-8:15am

Notes:

Thursday, November 23 *Evening snow or dryland option

Activity: 8 x (1mins on 3mins rest) z4

Technique: skate ski or run

Location: P10

Time: 6:30am - 8pm

Notes: Wear a headlamp ***bring running shoes just in case!!

Saturday, November 25

Activity: Ski specific strength and agility

Technique: skate ski

Location: Nakkertok south

Time: 1-3pm

Notes:

Sunday, November 26

Activity: Time Trial

Technique: skate

Location: Nakkertok south

Time: Please see emailed start list for you start time. First start is at 9:30

Notes: