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Week 1 Nov 17- Nov 21    Start of 2014-15 season!!

11/11/2014

 
Monday, Nov 17-BRING ALL FORMS!! see form page
                             -  warm up with a captain candidate- groups will be posted
                             - 1/2 team time 3000 on track, 1/2 skate & classic technique work on hill w/ poles 
                             - switch groups
                             - team information session in cafe when done, paper work, auction, training levels

                             - write team thanks yous for auction, bring cell phone to sign up for remind101
Tuesday, Nov 18- warm up with a captain candidate- groups will be posted
                                    - easy 40-60 min run- split into groups of similar ability
                                    - strength testing: pull up and sit up test: 
                                                                    1 min on, 1 min rest, 1 min on
                                    - ski erg test- 1 k time trial (to be completed in first week) 

                                      - record all fitness testing results online
                                     - team informational session in cafe when done, end with Sally
Wednesday, Nov 19- warm up with a captain candidate- groups will be posted
                                   - Level 3 hill intervals to white rock x 4 to 6 reps depending on fitness level
                                  - Team workshops:  option 1: Learn to Wax  option 2: nutrition with James!

                                  - strength testing: dips test: 1 minon, 1 min rest, 1 min on
                                  - Last day for team hat, headband, buff orders
Thursday, Nov 20 - warm up with a captain candidate - groups will be posted
                                - Option 1 run- easy 45- 65 min level 1
                                - Option 2 roller ski at Williston Bike path (for those that have roller skis) 
                                - Circuits in cafeteria after run, end with Sally
                                - team workshops: repeat above for those that need them (or new option)
Friday, Nov 21- Last chance to warm up with captain candidate
                         - Crosses on athletic field 3 sets of 3 crosses in each set with 5 min rest between sets
                         - Nordic vs Alpine capture flag ???
                        - vote for captain candidate 
                            - be sure all thanks yous for auction are complete, auction typing 
                         - record all fitness testing results online




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