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Results 2013-2014

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Park Cottage Grove High School Nordic Skiing Schedule

Jul8

Time: 8:30am - 10:30am V2 Practice @ the Ravine (Nordic Skiing)
Meet at the Pavilion at the Ravine. Bring water & Watch Helmet is mandatory Technique emphasis on V2 technique Strength @ the end of practice

Jul9

Time: 8:30am - 10:30am Long Skate Ski with V2 Emphasis (Nordic Skiing)
Meet at afton city hall parking lot. 45 minutes of V2 Skate skiing easy ski. 15 minutes no pole easy ski. 30 minutes skate roller ski. Stretch & core strength at the end of practice. Bring water & watch Helmet is mandatory

Jul10

Time: 8:30am - 10:00am Max VO2 Work out @ Battle Creek (Nordic Skiing)
Max VO2 Hill Bounding at Battle Creek West BRING WATER & A WATCH Strength @ the end of practice

Jul15

Time: 8:30am - 10:30am V1 Practice at The Ravine (Nordic Skiing)
V1 Technique work at the Ravine. Strength at the end of practice. Meet at the Pavilion

Jul16

Time: 10:00am - 12:00pm Long Ski with V1 Emphasis @ St. Croix Trail (Nordic Skiing)
Meet at Afton City Hall @ 8:30 and then we will relocate to trading post road in Afton. Further clarification will be provided at Tuesdays Practice. Core Strength at the end of practice Selma's Ice Cream after practice

Jul17

Time: 8:30am - 10:00am V1 Skate Roller Ski intervals @ the Ravine (Nordic Skiing)
Skate Ski intervals at the Ravine. Bring water and a watch.

Jul22

Time: 8:30am - 10:30am Roller skiing Transitions @ The Ravine (Nordic Skiing)
Long Skate Ski at the Ravine (90 minutes) with emphasis on no pole and then transitions. Bring Water & a watch Strength & core strength at the end of practice

Jul23

Time: 8:30am - 10:30am Classic Technique @ The Ravine (Nordic Skiing)
Bring gear for roller skiing and ski walking to practice. We will begin with a double pole workout and then switch to ski walking

Jul24

Time: 8:30am - 10:00am Skate Ski Time Trial @ The Ravine (Nordic Skiing)
5 K time trial at the ravine. Interval start. 15 minute warm-up, race, 15 minute cool-down.

Jul29

Time: 8:30am - 10:30am Over distance Easy ski @ The Ravine (Nordic Skiing)
1.5 hour-2.0 hour easy ski beginning in the Ravine and then extending out to the paved trails of Cottage Grove. Bring water, watch, and a phone that you will be able to bring with you while skiing.

Jul30

Time: 8:30am - 10:30am Intervals at trading post (Nordic Skiing)
We will meet at Afton city hall and then we will drive over to Trading post for hill repeats and sprint practice. Warm-up Sprint practice Hill repeats Cool down

Jul31

Time: 11:00am - 1:00pm Easy run and BBQ at Lake Elmo (Nordic Skiing)
Meet at the Nordic Center 60 minute trail run/hike at Lake Elmo Burgers and brats afterwards at the Nordic center Last Summer practice

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