Tomorrow's workout for "group 2".    The more you know ahead of time the less you will have to stand around in the cold.

<span style="text-decoration: underline;"><strong>Group 2:</strong></span>

Kathy
Maggie
Sharon
Pat
Meryl
Bea
Susan R
Anne
Ila

<strong>12:45</strong> Warm Up well

<strong>1:05</strong> drills with Jo-Ann, experimenting with some small adjustments.  We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.

<strong>1:40</strong> (Heading  towards the Black Lake Hill)  Double poling intervals 1 minutes x 10 with 1 minute recovery.  In the cold it will be more challenging than last week.  A quick tempo will be necessary.

<strong>2:00</strong> (do these at the base of Black Lake Hill or thereabouts) Short sprints:  15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.

<strong>2:10</strong>  Hill repeats;  8 minutes X 2.   Zone 3/4.  With 4 minutes of downhill recovery in between the two repeats.  In the cold, go easier rather than harder.  If you don't feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.

<strong>2:35</strong> Ski back to the parking lot.  Ski without poles on the flatter stretches.   Be sure to eat something before you head to Yvonne's house!!

<strong>Description of zone 3</strong>: Should feel  like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down or really huffing.  Your weight shift, balance, wax and glide should feel charmed at this pace.   Make sure you do not run on your skis!   You will be breathing fairly heavily.   If your technique breaks down, stop the interval.  There is no point doing these with poor technique.