Version User Scope of changes
Feb 27 2009, 3:00 PM EST (current) abbieharris 6 words added, 2 words deleted
Feb 22 2009, 4:59 PM EST abbieharris 54 words added, 34 words deleted

Changes

Key:  Additions   Deletions
NOVEMBER
Month Date Day Practice Hours

 Week 1 Focus: Building up that Base
Nov 17 M Run and Intro to team 1:00 run; 1:00 talking
Nov 18 T Run and strength circuit :30 run, :45 strength
Nov 19 W Run and technique 1:00 run; :30
Nov 20 Th Run and weight room :30 run, :45 strength
Nov 21 F Games and goal setting :45 soccer; :30 goals
Nov 22 Sat oyo- over distance 1:15 very easy run/bike/rollerski
Nov 23 Sun off






Week 2 Focus: Still Building up that Base
Nov 24 M Run and Circuit Strength 9 AM :40 run, :45 strength
Nov 25 T Bus to Ski SKATE 9 AM 2:00 easy ski
Nov 26 W Run and weight room :40 run, :45 strength
Nov 27 Th Happy Thanksgiving!
Nov 28 F oyo - Run/Bike/Rollerski 1:00 med pace
Nov 29 Sat oyo - Run/Bike/Rollerski 1:30 easy
Nov 30 Sun OFF


DECEMBER
Month Date Day Practice Hours

 Week 3 Focus: First of the season Intensity
Dec 1 M Run and Strength Test :40 run; :45 strengh
Dec 2 T Intervals- 5 x 2 min hills WITH POLES :30 warm up; 30 min int; 20 min cool
Dec 3 W OD - run/rollerski 1:15 easy
Dec 4 Th Run and weight room :40 run, :45 strength
Dec 5 F Games
Dec 6 Sat oyo OD - run/bike/rollerski 1:45 easy
Dec 7 Sun OFF






Week 4 Focus: More kilometers
Dec 8 M Run and Circuit Strength :50 easy run, :45 strength
Dec 9 T Ladder running intervals (2-4 min) :30 warm up; 30 min int; 30 min cool
Dec 10 W OD - run/rollerski 1:30 easy
Dec 11 Th Run and weight room med pace :40 run, :45 strength
Dec 12 F Games
Dec 13 Sat Bus to snow somewhere!!
Dec 14 Sun OFF






Week 5 Focus: Technique and distance
Dec 15 M Run and Circuit Strength :50 run, 1:00 strength
Dec 16 T Bus to ski - SKATE intervals :30 warm up, 4 X 4:00 intervals, :30 cool down
Dec 17 W ALPINE vs NORDIC soccer game weight room following game is optional
Dec 18 Th Bus to ski - CLASSIC :30 no pole; 1:00 easy ski w/tech
Dec 19 F Leave for camp at 3 pm Games/yoga at the house
Dec 20 Sat Technique and distance CLASSIC and SKATE 3:00 AM session, 2:30 PM session
Dec 21 Sun Distance - CLASSIC 2:30




Week 6 Focus: Recovery week and The First Race!
Dec 22 M Run and Circuit Strength :40 run; :20 stretching :45 strength
Dec 23 T Bus to ski - SKATE
 6 x 2 min intervals
Dec 24 W oyo - Run/ski 1:00-1:30
Dec 25 Th OFF
Dec 26 F Short run/ski and waxing at school 3 PM :30 with 10 x 15 sec speeds
Dec 27 Sat RACE @ Bolton Valley (Host: CVU) Freestyle BUS AT 6:45 AM
Dec 28 Sun OFF






Week 7 Focus: Building on our intensity.
Dec 29 M Run and circuit strength :50 run; 1:00 strength
Dec 30 T Bus to Ski - CLASSIC - 9 AM Intervals - 4 x 5 min
Dec 31 W Bus to Ski - SKATE - 9 AM Video and strength on skis



JANUARY

Jan 1 Th OFF



Jan 2 F Short run, waxing and watch video from wed at 3 pm
Jan 3 Sat RACE @ U32, bus leaves at 7:30
Jan 4 Sun OFF





Week 8 Focus: More Kilometers

Jan 5 M Run and circuit strength 1:00 run, :45 strength
Jan 6 T Bus to Ski - CLASSIC - intervals and video Intervals - 4 x 5 min and video
Jan 7 W Bus to Ski - CLASSIC - distance and strength 1:00 ski, :45 strength on skis, :15 cool down
Jan 8 Th Waxing at school, yoga and video analysis

Jan 9 F Race at Stowe Mt (Host: Stowe) CLASSIC Dismissed at 12:00, bus leaves at 12:30
Jan 10 Sat oyo - ski or run, level 1 1:30 if running, 2:30 if skiing
Jan 11 Sun OFF


Week 9 Focus: Technique and Speed

Jan 12 M Run and circuit strength :50 run; :45 strength
Jan 13 T Bus to Ski - CLASSIC Intervals - 5 X 2:00, technique
Jan 14 W Run and weight room 1:00 level one run; :45 strength
Jan 15 Th Bus to Ski - SKATE 1:45 ski - technique, 10X30 sec
Jan 16 F Wax and games

Jan 17 Sat Race at Jericho Range (Host: S. Burlington) Bus leaves at 1:40 pm
Jan 18 Sun OFF








Week 10 Focus: Recovery week and EXAMS! All practices this week are optional.
Jan 19 M On your own - Run or ski
 1:00 run/ 1:30 ski
Jan 20 T Bus to ski - 1:45 pm SKATE
 :30 warm up,5 x 2 min intervals,:30 cool down
Jan 21 W Run and weight room
 Meet at 1:30pm

Jan 22 Th Bus to ski - 1:45 pm CLASSIC
 1:30 - technique and speeds
Jan 23 F Pursuit Race at the Range (Host: MMU) Bus leaves at 1:45pm
Jan 24 Sat oyo - ski or run level one 1:30
Jan 25 Sun OFF








Week 11 Focus: Intensity and V1

Jan 26 M Downhill Day.

Jan 27 T Race at Sleepy Hollow (Host: BFA) CLASSIC Dismissed at 1:30, leave at 2:00.
Jan 28 W Bus to ski - SKATE
 :30 V2, 1:30 ski with V1technique
Jan 29 Th Bus to ski - SKATE
 Intervals - 5X5:00 and V1 work
Jan 30 F Games and weight room
 Games on skis!
Jan 31 Sat oyo - ski or run 2:00
Feb 1 Sun OFF


FEBRUARY

 Week 12 Focus: More Kilometers
Feb 2 M Ski at school - CLASSIC strength on skis
Feb 3 T Bus to ski - SKATE at the Range 4 X 8 min intervals, level 3
Feb 4 W Waxing and games on skis at school
Feb 5 Th Race at Colchester High School - SKATE Bus leaves at 3:00
Feb 6 F Bus to ski - CLASSIC at Westford
Feb 7 Sat Optional trip to Trapps - SKATE 2:30 distance ski
Feb 8 Sun Bottle Drive 3-5 pm




Week 13 - Speed


Feb 9 M Ski at School - SKATE


Feb 10 T Bus to Ski - CLASSIC Intervals and guest celebrity
Feb 11 W Bus to Ski - SKATE V1 and downhills focus
Feb 12 Th Waxing and Games - SKATE


Feb 13 F Race at Colchester - SKATE Bus leaves at 2:45
Feb 14 Sat Bus to Hyde Park to inspect course/distance day for skiers not racing

Feb 15 Sun Optional J2/Eastern Qualifier at Hyde Park



Week 14 Focus: Recovery
Feb 16 M Run and Yoga :30 run and yoga video
Feb 17 T Bus to ski - SKATE at Bolton transition technique and intervals
Feb 18 W Run and weight room - bring weight room shoes :45 run and 1:00 weight room
Feb 19 Th Bus to ski - CLASSIC at TBA Distance ski - 1:30
Feb 20 F Games on Skis at school - skate
Feb 21 Sat Race at TBA (Host: BFA and BHS)
Feb 22 Sun OFF


Week 15 Focus: Perfecting technique for States

Feb 23 M Bus to Ski -2:30pm - SKATE Speeds and 1:30 ski with tech
Feb 24 T Waxing at School - 3 pm

Feb 25 W Race at Sleepy Hollow (Host: SB) SKATE Bus leaves at 8 AM
Feb 26 Th Bus to Ski 9 AM - CLASSIC and SKATE at Trapps

Feb 27 F OFF

Feb 28 Sat Meet at JerichoWestford School trails 9:30- 10 AM SKATE 10 X 20 sec speeds, 1:00 ski with tech
Mar 1 Sun Waxing and Games at School - 3 pm