Jan 16-22

Hi All

Here is the plan for the upcoming week, sorry about being late.

Plan this week

Tuesday - 5pm Hardwood - skate transitions and intensity 
(if freezing rain please do not come to practice)

Wednesday - 5pm Hardwood - distance classic - dp technique
(We will be doing skate transition intensity today)

Thursday-  5pm Hardwood - Skate technique downhills

Saturday - Mono Nordic all day

Sunday - Muskoka loppet all day

Training Plan

	Ryan	Kieran	Bella	Madi	Joey
Monday
	ski	ski	ski	ski
Zone 1	60	90	90	90
Intensity	30
Strength
	run	ski	dp	dp
Zone 1	30	60	60	60
Intensity
Strength
Tuesday
	ski	ski	ski	ski	ski
Zone 1	90	90	120	120	90
Intensity
Strength
	ski	intensity	intensity	intensity	dp iintensity
Zone 1	90	60	60	60	90
Intensity		30	30	30
Strength					30
Wednesday
	ski		ski		ski
Zone 1	90		180		120
Intensity
Strength
	intensity		dp		DP intnsity
Zone 1	60		60		60
Intensity	30				30
Strength					30
Thursday
	travel	ski	ski	ski	ski
Zone 1		120	120	120	180
Intensity
Strength
	jog	Strength	ski	ski	Strength
Zone 1	60	30	120	120	30
Intensity
Strength		60			60
Friday
	ski	ski	ski	ski	Z4 intensity
Zone 1	90	120	90	90	60
Intensity					30
Strength
	ski		ski	ski	ski
Zone 1	90		90	90	90
Intensity
Strength
Saturday
	ski	ski	ski	ski	ski
Zone 1	60	120	60	60	120
Intensity	30		30	30
Strength
	ski	ski	ski	ski	ski
Zone 1	60	90	90	90	90
Intensity
Strength
Sunday
	ski	ski	race	race	ski
Zone 1	180	30	30	30	60
Intensity		90	90	90	90
Strength
		ski			ski
Zone 1		60			90
Intensity
Strength
	16	14.5	19.5	15.5	18
	1.5	2	2.5	2.5	2.5
	0	1	0	0	2
	17.5	17.5	22	18	22.5