Week of Dec. 16

TRAINING WEEK OF DEC. 16

Still waiting for more snow, but we did find a little last week.  Also, the US women’s team got another podium finish with a 2nd in the sprints-way to go Sophie Caldwell!!

Volunteers still needed for parking Sat. Dec.  21 at the Mt. Stuart Parking lot. The Nordic team has made over $1000 the last 2 weekends. Please sign up to help. The money keeps our tuition rates down!! https://www.signupgenius.com/go/4090d48a5a729a1fa7-christmas  Plan on starting at 12:30 pm, last week took 1-1.5 hrs. to fill up.

SKILL FOCUS THIS WEEK:  Getting Weight over weightbearing leg, ankle, knee, hip flexion, timing with arms!

First Washington Nordic Cup race is 12/28.  Super fun race in the Methow, the Ski Rodeo-here is the info and sign up link! https://www.wncup.org/schedule-and-registration

MON: Train on your own L1 1-1.5 hrs 

  • 1 set of yoga and strength

TUES:  Ski Hill 3:45 pm-bring poles and headlamps Bounding warm up,  L1 X 10’  3 X L3 X 6’, with 4’ L1 between, L1 cool down-bounding and agility to follow.  Nancy/Tracy

WED:   Ski Hill  3:45 pm-bring poles and headlamps-bounding, agility drills, L1 run  Nancy/Kari -

Our new jackets will be available at the Lodge after practice. $50 each. Extras are available if you didn't pre-order one.

  • WENATCHEE OPTION: Run 1 hr. L1 on your own, Fitness class at Actualize Fitness at 5:00 pm

THURS: Leavenworth tbd-may be in am, will post location later in week, Nordic center if open.  Pete/Ivy

  • WENATCHEE OPTION:  3:30 pm- meet at Confluence boat launch for rollerskiing, bring helmet, boots, poles-if raining run at Appleachee Saddlerock trail  Call Heidi Loewen if you have questions 881-0091  Heidi

FRI:  On your own, L1 1.0-1.5 hrs, yoga and strength

SAT: tbd, hopefully Steven’s Pass Nordic Center.  Nancy