Schedule: Jan. 31-Feb. 6

Announcements:
1) Last competition for JV is Tuesday. Varsity should be there to work out before and cheer (loudly!) during. JV skiers are welcome to continue coming to practice after Tuesday, but are not required to attend anymore. Take advantage of the snow if you can – it’s really been a great year to ski.
2) Next Tues: Sections at Battle Creek. Top 7 will ski, other 3 varsity skiers will be alternates.
3) Costume race is Monday, Feb. 14 @ Wirth. Everyone can go.
4) State is Thursday, Feb. 17 @ Giant’s Ridge. Qualifiers compete, others can go and watch.

DAY: BRING:

MON: 2:30 Practice at Como G.C. Skate
Hour easy ski w/ V2 focus

TUE: 2:30 Bus to Como G.C. JV CHAMPS! Skate
2:45: Varsity: 3x(3,2,1) workout
3:45: JV Boys 5k
4:00: JV Girls 5k

WED: 2:30 Bus to Como Classic
Warm-up
Technique:
Double Pole, DP Kick, Stride
Easy ski

THU: 2:30 Bus to Battle Creek Classic
Warm-up
Hill reps
Course strategy

FRI: 12:30 p.m. Bus to Como G.C. (early release) Skate
Long ski: chill pace



SAT: 11:00 a.m. at Battle Creek Classic/Skate
1x5k skate and 1x5k classic, easy with a few short, quick pickups

SUN: Rest

Next Week:
Mon: wax day/team meeting @ 2:30
TUE: Section Meet all day @ Battle Creek

Week Schedule, Jan 17-23

Como Park Nordic
Schedule: Jan. 17-23
Announcements:
1) Excellent job in relays and sprints last week, JV and Varsity both
2) This is a key training week.
3) Make sure to remind your teachers about next Friday’s Conference Meet and finalize alternative exam plans with them.

DAY: BRING:
MON: 10:00 Optional @ Como G.C. SKATE
Warm-up/no poles skate
45 min easy ski

TUE: 2:15 Baker Skate Meet SKATE
Classic-Classic-Skate-Skate 4x2.1k
Bus leaves @ 2:15, returns around 6:30
Boys Varsity race @ 3:45, girls @ 4:00, JV afterwards (all 5k)

WED: 2:30 Bus to Como GC SKATE SKIS
Warm-up
Technique and max speed work
Steady ski

THU: 2:30 Bus to Phalen CLASSIC
Warm-up
Intervals
Cooldown

FRI: 2:30 Bus to Battle Creek CLASSIC
Warm-up
Striding Technique and hills
Steady ski

SAT: 11:00 a.m. Practice at Baker Park Classic/Skate
Leave St. Paul around 10:00 – rides to be figured out later in the week.
Classic for an hour, skate for an hour.
Preview the conference course.

SAT/SUN: JOQ/Mayor’s Challenge races at Wirth
More info is available for those who are interested.

Classic Technique Video

Schedule for the Week

Como Park Nordic
Schedule: Jan. 3-9
Announcements:
1) Meet on Tuesday. Classic Technique. Clean kick zone MON!
2) Varsity skiers: talk to your teachers about Conference Meet. It is Friday, Jan. 28, which is during finals.
3) Giant’s Ridge Meet this weekend: biggest, most competitive high school ski meet around. Great courses, great competition, and a great opportunity to test ourselves.

MON: 2:30 Bus to Como G.C. CLASSIC SKIS
Warm-up/kick wax
Classic technique and double pole sprints
Easy ski

TUE: 2:15 Classic Meet @ Wirth (Mpls) CLASSIC SKIS
Bus leaves @ 2:15, returns around 5:30 or 6:00
JV/beginners will try to get started right away when we arrive
Varsity race @ 3:45, wave start.

WED: 2:30 Bus to Como GC SKATE SKIS
Warm-up
Technique work
Steady ski

THU: 2:30 Bus to Phalen SKATE SKIS
Warm-up
Repeats
Easy cool-down ski

FRI: 2:30 Bus to Como GC SKATE SKIS
Varsity: Easy ski (wax skis today as well)
JV: Timed loop
PASTA DINNER: TBA

SAT: 5:00 a.m. Depart for Giants Ridge from IRONDALE HS
MAP
Irondale High School
2425 Long Lake Road
Saint Paul, MN 55112

Meet schedule:
9:00 a.m. Coaches Meeting
10:00 a.m. Boys 5k Classic
12:00 noon Girls 5k Classic
1:30 p.m. Boys 5k Skate
3:00 p.m. Girls 5k Skate
9:00 p.m. Back at Irondale HS