Nov 27- Dec 3rd Waxing Part 2 and Hello December!

Great workout sessions this week!  I am so impressed with your work on intensities. AND - NOBODY GOT LOST THIS WEEK!

You learned a great deal about glide wax, and hopefully you will apply your knowledge soon.  Our SOD series is a paraffin race series (Chemistry lesson: Paraffin wax is an alkane -Carbon and Hydrogen only - CH repeats over and over and its the same CH as CHON hee hee).

This weekend we will add sticky kick-waxing to your 'toolkit' -showing you how to apply and remove it.  11:30 am in the wax hut. Bring classic skis.

Training: We add more intensities this week, so keep up the hard work as we approach race season

Monday:  Rest or Alternative sport - Cardio
Tuesday: Intensity - Running or pole running (erging) 30-40 min including warm up cool down and either 10x1min sprints or 5x2min.
Wednesday:  Bounding, Erging and Core
Thursday: Strength workout - lets make it intense - Can you try plyometrics to make it more 'intense'
http://www.stack.com/a/best-plyometric-exercises-for-athletes  please do not do bar-bell squat jumps, just use some light weights in your hands (or a big can of soup)
Friday: Rest or Alternate Sports - Cardio
Saturday: **9am START - to give us 2.5hrs before wax lesson at 11:30am - More Intensities!!!  Burning matches until we have none left to burn. Bring all equipment and I will try to update you in RED on this blog before Saturday morning depending on weather to see if we can rollerski.
Sunday: Long Slow Day
BRING YOUR ROLLERSKIS AND WE CAN DO TECHNIQUE AND INTENSITIES ON ROLLERSKIS!!!
**note that the next 2 Saturdays start time is 9am.
Saturday December 9th you will Train with Head Coach Jack and the Sr. Athletes.


Some athletes were asking me about their SkiErg Results, so here is the link. Click on the gender and then break it down to age groups for the best views. Great job Team Hardwood!! https://log.concept2.com/challenges/skierg-sprints


Hello December ...And get ready for race season. Providing we get some white fluffy H2O...our first race is the Yuletide Blast up in Duntroon Highlands on December 16th. That is 20 days away.

I just found the race notice online:  http://highlandsnordic.ca/intranet/internal_docs/bookings/Yuletide%20Ski%20Blast%20Details%202017.pdf

Registration opens December 4th, and latest date to register December 14th. More on this next week.