This was the start of the Scavenger hunt! What a race!
Some of you asked to see a photo of the thorn lodged deep in my arm from my adventure race - well here it is - out safe and sound!
Ok this week I think we need to continue on with intensities. Our goal is to work up to being able to keep your intensity pace for up to 3km! My hope is to get out on rock skiis on Tuesday night so bring boots and poles and skiis you have. We will need headlamps as I would like to start out by heading into the main trails to start - and hit the BLACK HOLE..... HEADLAMPS will keep this as the 'not so dark' black hole!
The lights should also be back on because Jack is back and we are all set!
Monday - Rest and Alternative sport.
Tuesday 5 - 6:30pm Skate Ski. BRING A HEADLAMP. Not sure if we can access the Palace due to soft snow and limited plowing. Lets meet by the main chalet - but West Wing will likely be closed. BTW... this is Cedar's last night so lets make sure we have a super fun send off!!! Cupcakes are encouraged!
Wednesday: Rollerski (city folks)/run/ski (Northern folks) with pick ups -5 pick ups -for 1min each Go HAAAARD(10min warm up 10min cool down)
Thursday: Strength - please ensure that you are doing a solid strength workout at least once a week. This means some core muscle groups. Arms/Chest (pull ups, push ups - include different kinds) Core - sit ups, leg lifts, planks Legs: squats, dynamic squats, lunges And of course some Burpees to make sure you are really getting some dynamic movement. Go HAARD and do your best. It will pay off. Don't forget to stretch afterwards.
Friday: Rest and Alternative sports.
Saturday 9:30 - 11:30 (ski time) Meet in in West wing of Chalet
I really liked how people were meeting at around 9am. We will be skiing away from the lodge at 9:30am sharp. Arriving at 9 gave us time to chat, get organized, wax...etc. Lets also try to congregate together around the same area of the Lodge. Depending on the grooming, we will change our ski style. It was tricky to classic without track set, so we may try to get some skate in! Bring everything and I will update the blog as Saturday approaches. We are looking at some cold nights here so I am hoping to be on snow.
OOPS forgot to update - but looks like a skate day!
OOPS forgot to update - but looks like a skate day!
Sunday: Long slow Day. So this long workout day is about adding matches to your match book. The more matches you have, the more times you can burn one in a race.
No comments:
Post a Comment