Nordic Ski Workouts 2018--2019

 

Great season, everyone! Ski you for the 2019-2020 season!!

 

                                        

Key to symbols: SS: Single Stick, no legs. DP: Double Pole. OYO: On Your Own. LSD: Long Slow Distance

Key to levels:

Level 1: Conversation pace. You can easily sing the Star Spangled Banner to a friend.

Level 2: Slightly harder, have to take more breaths when you sing.

Level 3: Lactate threshold. This is 10k pace. Comfortably hard. Maybe you can speak a short sentence but this is becoming difficult.

Level 4: 5k race pace. Anything more than two or three words at a time is too much.

Level 5: Flat out sprint. 15-25 seconds at max speed. Can’t speak.

 Warm up Groups. These are your warm up buddies. Hang with them during warm ups and technique groups. (See below)

Group 1

Group 2

Group 3

Mark

Anna

Addie

PAige

Autumn

Brynn

Hannah F

Evelyn

Kirsten

Collin L

Ellen

Jaelyn

Teagan

Jackson

Gavin

Joe

Alex K

Owen

Claire

Signe

Morgan W

Art

Milo

Timmy

Ashley

Samantha

Phillip

Jules

Madi

Lily

Linnea

Henry

Supriya

Katherine

Maia

Hannah H

Luke

Kaitlyn

Morgan S

Elsa

Otto

Miranda O

Kieran

Dominic

Collin L