Woohoo! Here we are at one of the best times of the year because we get to SKI SKI SKI!

This is the week where we do tons of hours and then add in some speed, just for fun!

Those of you who will be going to the camp we have a very tentative schedule

For those who will be training on your own you want to look at the schedule above and think about how you might mirror it as much as possible.

Notes:

• If you are running every day you do not want to hit those hours, aim for about 2.5-3/day.
  
• If you can find a running race or any kind of race then jump in!
  
• Get LOTS of rest and sleep a LOT. You need the rest both from the semester and from the training.
  
• Mix up the activities if you are able, swim, bike, run, rollerski, and of course SKI as much as you can!
  
• Be sure to ask questions if you have any!
  

What a phenomenal benefit dinner! It was crazy awesome!
This week will be a little different because Rachel, Christi, & Nathan will all be attending various conferences this week. We have worked out a great week of training lead by Bryan so you will be GREAT!

• Monday: 6:15pm, Education Gym - Yo-Ski & Erica Yoga! This is a fantastic way to work on your technique!
• Tuesday:
  • 5:10pm - Corbett Gym - Strength, and Core!
• Wednesday:
  • 4:15, Corbett. We will be running to the track and doing 400m running intervals on the City Track.
• Thursday:
  • 5:10pm - Corbett Gym - Strength, and Core!
• Friday: Choose your own adventure! You choose your activity for 1:15-1:30. You then message Christi to
• Saturday -
  
  • Run for Rowan 5km Race 
    
  • Fast Wax Wax Expert Demonstration!
    Awesome opportunity to check out one of the more innovative wax companies in the US. They are one of our sponsors and are currently developing non-fluorinated alternatives to help the environment and coach health. We'll send more info when we know time and place.
    
• Sunday - Day Off

Here is the training for this week:

• Monday: 6:15pm, Education Gym - Yo-Ski & Erica Yoga! This is a fantastic way to work on your technique!
  
• Tuesday:
  • 7:00am - Meet at City Track on 15th and Reynolds. The 3000m will start at 7:15 am so you should plan to warmup before you arrive!
    Map to Track
    
  • 5:10pm - Afternoon Medal Test. Meet at Corbett Gym to run to track. The 3000m will start at 5:30
    
• Wednesday: 4:15, Stadium Parking Lot - TBA, we'll see what the weather is doing.
  
• Thursday:
  • 7am - Stadium Parking Lot - Rollerski Agility
  • 5:10pm - Corbett Gym - Strength, Core and Yoga!
• Friday: 6:15AM, Coaches House - Hill Resistance Double-pole Rollerski Breakfast Club!
• Saturday - Activity & time TBA - We're definitely hoping for skiing here!
• Sunday - Day Off
  

WOW! What an AMAZING weekend of training the teambuilding!

We can't say how proud we are of each and every one of you. Everyone completed ALL the workouts with no complaining, even when we had to do a duathlon instead of the usual Time-trial. We also got to ski!!!

Time-Trial Results

After that incredible weekend of training we will be taking it super chill this week.

Please don't take the lack of practice as an opportunity to suddenly do ALL the other things. Please use the time off to take naps and study lying down.

Monday:

• Off - Take a nap!
  

Tuesday:

• 5:10pm - Corbett Gym -Yoga!
  

Wednesday:

• 4:15 - Stadium Parking Lot - Classic Ski!
  

Thursday

• 5:10pm - Corbett Gym -Yoga!
  

Friday

• 6:15am - Corner of North 22nd and Beaufort Street (Map) Rollerski Double Pole, Hill resistance.
  

Saturday

• We will ski in the Snowies! More details later!
  

Sunday

• Off - Take a nap!