Skiers - be sure to dress appropriately for the weather, have fluids, snacks and watch(w/ timer)
Make sure all needed gear for workout (and after) is with you.
Ski Team Documents (Registration & Scholarship Forms) are posted for 2015-16 at the Ski Team Page
Tues - wts@ Y 60-90 " lvl 1 recovery
Wed - Mtn - Cl 60" tech. / w.u. / Art's Alders rpts x 6-10 full recovery
Thurs - Mtn Cl - lvl 1 LSD 75-90"
Fri - wts @ Y Mtn SK - dble pole 4-6 x 5" , 5" rest
Sat - Mtn SK lvl 1 90"
Sun - Christmas relax enjoy the day!
Tues - lvl 1 60- 90" CL No Van
Wed - tech - 2-3 x 10' CL / 5 ' rest
Thurs - warmup - lvl 1 SK
Fri - warmup - lvl 1 90" CL
Sat - w.u. 3/5K race x 2 SK/CL
Sun - New Year! enjoy yourself
Mon - All team ski
Tues - wts @ Y a.m. UDistrict 5 p.m.
Wed - OYO 60-75 min lvl 1 w/ 4 speeds (to 30 sec) worked in erg, bike,treadmill, run (might be a bit cold!) ski......
Thurs - Sun to Bend meet by 8:45 a.m. at my house, pack tight, check weather for Mt Bachelor
Those not going to Bend- to 30 min circuit - indoor/outdoor
Fri - 60-90 min lvl1
Sat, Sun 90 min lvl 3 , tech, work hills one day, flats and downs the other.
T team will be out skiing. Nordic kids starts Sat, help if you can, it is appreciated.
To contact Coach George email him at email@example.com.
Spokane Nordic is committed to creating, developing and delivering programs to foster Nordic skiing
within the greater Spokane Community through efforts of organization, advocacy, and communication.
Spokane Nordic Ski Association is a 501(c)3 non-profit organization.
P.O. Box 501, Spokane, WA, 99210