Oct 29 - Nov 4 Rollerski and Duathlon Trick or Treat Challenge

I know some of you sent skiing pictures across What's App, so I thought I would show you my skiing pic from today (photo credit: Jackie Wink).  Water was 4oC and Air 2oC..some snow on the ground....COOOLD!!

So, surely you have heard of the annual Rollerski - Duathlon Trick or Treat Challenge (enter spooky voice here)- or maybe not as this is the SECOND Annual Rollerski - Duathlon Trick or Treat Challenge  (more spooky voice).  Come prepared to rollerski AND run!   Please bring some of your Halloween snacks we can 'use them' too.  We will need our journals to record our Erg times, rollerski and running times.



Monday: Rest or alternative sport
Tuesday: 5-7pm Rollerski workout if it's not raining too hard. This could be the last one as the clocks roll back on Saturday night and it may be too dark.
Wednesday: Strength *see below
Thursday: Intervals!  30 - 45 min - warm up - 5x2min fast running- cool down  This should be a FAST workout. You should be running ALL out for 2 min....and that is HARD!!!
Friday: Rest or alternate sport
Saturday: 9:30am Rollerski - Duathlon Trick or Treat Challenge   BRING everything you need to rollerski (including bright clothes or you will NOT ski) - and running gear - shoes and poles.
Sunday: Long Slow Day. Hike, Run, swim, rollerski, dance.....but keep it long and Zone 1.  Next week we should learn what zones are 👌😄

FYI - I wanted to let you all know that the scavenger hunt is NEXT Saturday...I know I told some of you it was this weekend, but of course we cannot cancel the spooky duathlon. Also, next week we also have the World Ski Erg competition. LOTS of fun for November!!!

New Strength

Here is a new strength workout to help with climbing as well as general skiing.

**Warm up: 10- 15 min Jog or bike**

Make sure your getting in a good warm up!

Do each 2-3 times this week.

 

Repetitions	Exercise	Example
30 seconds	High Knee (on the spot)
20 each side	Dynamic Lateral Lunges	https://www.youtube.com/watch?v=FUX6Pz8vV0s
15	Chair (or bench) Dips	https://www.youtube.com/watch?v=dl8_opV0A0Y
15-20	Speed skaters	https://www.youtube.com/watch?v=s82GSHiJk1M
10-15	Explosive Push ups
10-15	Squat Jumps
30 Seconds each side	Side Plank
20	Mountain Climbers	https://www.youtube.com/watch?v=lvaQcFaxL00
60 seconds	Plank
60 second wall sit