November 30 – December 6 * Updated Friday 745am

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  • Nov 28, 2020 at 8:32 AM #12823

    Alain Parent
    Keymaster

    Here’s the plan for this week:

    • We have to obey the new enhanced rules, this means smaller pods. See below.
    • Please always wear a face mask at the coach briefing. Carry your mask in your pocket.
    • For safety reasons, we will not allow athletes to ski in a team workout after last light without a headlamp – it’s dangerous to go downhills in the dark at 40 km/hr! Athletes that don’t have a headlamp at last light (5:20 right now) will need to ski in the biathlon stadium
    • The “Get Ripped With Eric” workout on Tuesday mornings will now start at 7:30am

    Monday (30):
    XC Supremo

    1645-1800: Skate ski. Meet in the biathlon stadium. Please wear a mask at the coach briefing at 1645. Always carry one in your pocket

    Tuesday (1):
    Multi-Primo-Supremo

    AM: Primo-Supremo: 730-8:00am: Get Ripped with Eric. Zoom details are posted on your Training Peaks account

    PM: Please wear a mask at the coach briefing. Always carry one in your pocket
    Pod 1: 1630-1645 (15min) Warm up OYO. SKATE. Meet in biathlon stadium. Done at 1800
    Pod 2: 1630-1645 (15min) Warm up OYO. SKATE. Meet in penalty loop. Done at 1800
    Pod 3: 1630-1645 (15min) Warm up OYO. SKATE. Meet at lane 31. Done at 1800. PLEASE CHECK IN WITH RACHEL WHEN YOU ARRIVE
    Pod 4: 1700-1730 (30min) Warm up OYO. SKATE. Meet in biathlon stadium. Done at 1830
    Pod 5: 1700-1730 (30min) Warm up OYO. SKATE. Meet in penalty loop. Done at 1830

    Wednesday (2):
    Multi-Primo-Supremo

    Intensity night!

    Please wear a mask at the coach briefing. Always carry one in your pocket
    Pod 1: 1700-1730 (30min) Warm up OYO. CLASSIC. Meet in biathlon stadium. Done at 1830
    Pod 2: 1700-1730 (30min) Warm up OYO. CLASSIC Meet in penalty loop stadium. Done at 1830
    Pod 3: 1630-1645 (15min) Warm up OYO. CLASSIC Meet at lane 31. Done at 1800
    Pod 4: 1630-1645 (15min) Warm up OYO. CLASSIC Meet in biathlon stadium. Done at 1800
    Pod 5: 1630-1645 (15min) Warm up OYO. CLASSIC Meet in penalty loop. Done at 1800

    Wax: Swix universal klister

    Thursday (3):
    Primo-Supremo

    Please wear a mask at the coach briefing. Always carry one in your pocket
    Pod 1X & 2X: 1630-1645 Warm up OYO. SKATE EQUIPMENT PLUS CLASSIC POLES. Meet in biathlon stadium. Done at 1815
    Pod 4 & 5: 1630-1645 Warm up OYO. SKATE EQUIPMENT PLUS CLASSIC POLES. Meet in penalty loop. Done at 1815

    Saturday (5):
    Multi-Primo-Supremo

    Lots of details for this workout. An email was sent to your inbox on Friday morning.

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