Week 11: Jan 21-Jan 27

Monday, Jan 21 – No Classes. Everybody- go to Hyland. Get a ride/Give a ride. 12:00-2:00 pm.

  1.   Those racing Tuesday, Skate ski. 75 minutes, continuous ski  easy on the uphills and  hard on downhills.
  2. If you did not ski Saturday or Sunday,  you will not be racing Tuesday and you will be  training longer – 1 hour 45 min continuous ski and  hard effort on the uphills, easy on the downhills.
  3. Varsity who skied on Saturday and/ or Sunday:  Come to North between 9:00 am and 3:00 pm to wax Classic skis for  sprints tomorrow.
  4. Note:  JV will wax  for skate race on Wednesday’s JV championship  race.

Tuesday, Jan 22   Varsity Classic Sprints  Hyland

  1. Dismissal at 1:00 pm  ( those who will be racing and those who can get to Kenwood bus at 1:30pm for training). Those with unavoidable conflicts, go to Hyland to ski and cheer after school- get a ride/give a ride/share a ride.
  2. Boys start 3:00 pm  Girls Start 3:15 pm.
  3. We will have a tent and waxing at the Start/Finish area.
  4. Return Kenwood approx 6:15 pm.

 

Lakeville Varsity Classic Sprints Line-up

Wednesday, Jan 23 SSC  JV Championships, Day 1,  Skate at Hyland

  1. JV Dismissal 1:35 pm. Bus 2:00 pm Kenwood.  
  2. Boys start 3:30 pm,  Girls start 3:45 pm.  (Middle School skiers will be racing too).
  1. Varsity/Non-racers- You will also be dismissed at 1:30pm to BUS WITH THE JV RACERS at 2:00pm. Otherwise, get there after school (drive/carpool/catch a ride ) to ski and cheer 4:00-5:30pm during Junior Varsity Skate race.
  2. Return Kenwood approx  6:15 pm.
  • Racers for the 2019 JV SSC championships on Wednesday, Jan 23rd:

LNHS Boys: Luke Lerdon, 9; Gabe Phinney, 9; Ted Curoe, 11; Rowan Hall 8
LNHS Girls: Emily Hillis, 11; Avery Williamson, 9
LSHS Boys; Landon Antolik, 9; Evan Gunderson, 11; Jacob Spry, 10; Ben Dubinsky, 9; Ian Tessier, 9
LSHS Girls; Victoria Johnson, 8

Thursday, Jan 24  Everybody:  Dryland 3:15 pm at Kenwood

  1. Strength training.
  2. Recovery workout for JV, Break-even effort for Varsity.

Friday, Jan 25  -Everybody-   Bus to Hyland at 4:15 pm  

  1. Ski 5:00-6:30pm
  2. HARD WORKOUT  for Varsity. Intervals- Scenic Hills and Bypass Loop.  Break-even” workout  day for JV. 
  3. Return 7:00 pm

Saturday, Jan 26  -Everybody-  HYLAND   10:00 am-12:00 pm    

  1. JV Classic, Varsity Classic then Skate.  

WAXING AFTER WORKOUT at NORTH HS Heilman’s Room 144

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WEEK 10 Jan 14th – Jan 20th

Week 10 Link

Monday, Jan 14

  • Bus to Hyland, Pick up at KTMS at  3:15 PM
  • Skate Ski  at Hyland 4:00 PM -5:30 PM.  With how busy it was this past weekend, remember your  SKIER ETIQUETTE. 🙂
  • Workout: We will go through the complete WARM UP ROUTINE FOR RACE DAY, so you are all able to execute the proper sequence, followed with short hill reps V2 up and over X 8.   Easy between each pick-up active recovery of 2 min. Get your effort to come back to Level 1. Clean technique between. Cool down ski.
  • Bus Departs approx 5:30 PM
  • BUS STOP AT CHIPOTLE FOR DINNER- BRING YOUR $$

RENNET SKIERS!!    PLEASE COMPLETE YOUR RENNET RACE WAIVER AND TURN IN TO A COACH BY TUESDAY (TOMORROW!) 

Tuesday, Jan 15   

  • Dryland at Kenwood OR ski**   Also: Strength Training “break-even” effort- not all out, maintenance effort.  2 sets each exercise. Announcements on GroupMe on Monday about possible Carpool to Hyland.  
  • ** There IS A RACE there, so if carpooling and skiing there, it needs to be “heads up”ski for 50 minutes. Keep it easy.  

BE SURE YOU TURN IN YOUR RENNET RACE WAIVER

Wednesday, Jan 16

  • SSC Skate PURSUIT 5k at Wirth Park.  Start Order will be according to Classic Finish last Tuesday.   
  • First Race: Boys V at 3:45 PM, Girls V at approx 4:00 PM Boys JV at approx  4:20 PM and Girls JV at approx 4:25 PM.     
  • Start in Lower Stadium.  Full 5k loop this time- a small addition on the first 1k.   
  • Early Release 1:35 PM. (South skiers- be sure you arrange to take your test at 11:30am)  Bus at Kenwood at 1:50 PM Return at approx 6:30 PM
  • NOTE:  Middle School skiers will be skiing in the JV race- BE POSITIVE AND EMPOWERING LEADERS!  help them out, show your best Lakeville Nordic role modeling, where to go, what to bring what to do-  everything that is helpful for them to have a great race experience!

 

Thursday, Jan 17th   

  • Dryland at Kenwood  3:15 -5:15 PM EVERYONE meet at Kenwood at 3:15 for strength training 3:15- 4:00 PM.  
  • Dryland cardio afterwards. Starting with Strength Training. POWER sets today (yes, even though you raced yesterday!)  Cardio: Level 1 workout, 40 min. Run or XTrain.
  • RENNET SKIERS: Have the skis you plan to race on. Waxing after practice.

 

Friday, Jan 18th  

  • TO BE DETERMINED   – REGISTRATION CLOSED>  NO LAKEVILLE SKIERS IN FRIDAY RENNET

Saturday, Jan 19th   10:00am-12:00pm @  WIRTH PARK (Hyland is closed for Rennet) Classic.  Prepare for Sprints race on Tuesday.   Work on Transitions- DP to to DP w/ Kick to Stride to Herringbone to tuck  and steep uphill striding technique. (La Squadra hill)

 

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CHANGE FOR SATURDAY JAN 12 PRACTICE

CHANGE FOR SATURDAY: there is a big ABC Relay Meet at Wirth – no room for practicing! So….we need to adjust and move it to Hyland tomorrow – still 10-12:30pm. See you then! Temps between 27 to 31 degrees.

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RSVP for Rennet Race here

Link to RENNET RSVP

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Jan. 8, 2019 Hyland SSC Classic Meet Results

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Mesabi East/ Giant’s Ridge Invite Results!

BOYS VARSITY RESULTS

GIRLS VARSITY RESULTS

BOYS JV RESULTS

GIRLS JV RESULTS  

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Week 9 – Jan 7 through Jan 13 Schedule

This is a brief outline of the week-

Monday, Jan 7 

  • Kenwood 3:15-5:30pm
  • Dryland and Strength Training.
  • Please bring both your Classic and Skate Skis to Kenwood. Classic Skis- we will prep them for race tomorrowKick waxing TBD.  Not much to do in the way of waxing,  the glide wax for Mesabi will do the trick for the snow at Hyland tomorrow.  We will use the North Lower level entry doors wax area like last Friday.

Tuesday, Jan 8

  • Release Time:  1:35pm   Bus   2:00pm Kenwood. Get rides/Give Rides to Kenwood.
  • SSC CONFERENCE CLASSIC MEET at Hyland. “Kick” some wax!
  • Middle School: Skate 4k 3:20pm
  • High School: Classic- V boys 3:45pm, V girls 4:05pm, JV Boys 4:20pm, JV Girls 4:35 pm
  • Return KTMS approx 6:15pm

Wednesday, Jan 9

  • Bus Kenwood 4:15pm   Have a snack and drink to bring. Suggestion- go to Kenwood after school and do your homework there until bus pick up! Set  up in the classroom or in the Cafe…. Free tutoring:)
  • Practice Hyland 5:00-6:30pm
  • Skate. KEY WORKOUT,  REFINEMENT AND TECHNIQUE  SKILLS
  • Return 7:00pm

Thursday, Jan 10 

  • Dryland and Strength Kenwood  3:15-5:15pm

Friday, Jan 11

  • Drive/Get a ride/Carpool/Rideshare to Hyland after school.
  • Choice of Classic or Skate 3:45-5:15pm
  • TEAM DINNER  AFTERWARDS

Saturday, Jan 12

  • Wirth Park  Skate 9:00- 11:00am  Over-distance and  Intervals – KEY WORKOUT.

Sunday, Jan 13

  • Off
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1-2-19 SSC Classic Meet Results – Wirth Park

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Week 8 – Dec. 31-Jan. 6

WEEK 8   LAKEVILLE NORDIC SKI  2018-2019

Dec. 31st – Jan 6th

Monday, Dec 31

Hyland at 11:00 am -1:00 pm.  Be sure you have your ski pass!!   No bus. Carpool- Give a ride or get a ride.  We have not “reserved” Hyland (no teams can during the holiday weeks) we just need to be extra “heads up”  of where we group up and do drills, skills, etc. SKIER ETIQUETTE is paramount during these busy holiday times. (review below) Thanks guys!

Skiing Etiquette ?1) Ski single file- be aware when others want to go around you. ?2) Be aware of beginner skiers, especially on downhills- give them room?3) communicate with others on the track - "coming up on your left" ?\4) encourage others during races- a simple "nice work" goes a long way?5) NO stopping on the trail- MOVE out of the way  if stopped?6) educate others (fellow athletes, coaches and parents!) about not tracking mud on the snow. 

Note: This is the workout switched from Sunday, Dec 30 since many skiers reported DOMS (delayed onset of muscle soreness) from the Ski Trip.

Monday Workout Description: Steady continuous 1.5 to 2 hr ski. Ideally, classic ski.

Skate is fine if you cannot. If you are unable to get out to ski then use other activities such low level biking, elliptical, swimming, etc.

In the middle of your workout complete 12-16 x 20 sec pick-ups at Level 5.  Between each pick-up take active recovery of 2 min. Get your effort to come back to Level 1.

Workout Details:

Begin with 40 min @ Level 1 (Endurance / Recovery) Easy training; the same mode you’re doing during the workout.

Repeat 12 to 16 times ** how many repeats you choose to do is dependent on your fitness and motivation level.

** Specific speed workout pick-ups 20 sec @ just below sprint effort  Level 5c (anaerobic capacity)

Between pick-ups 2 min @ Level 1 (endurance /recovery)

Finish with 30 to 40 min at  Level 1


Tuesday, Jan 1  Happy New Year!  
Skate Ski. Hyland 1:00 pm – 2:30 pm. Dress Warmly!!! Have your ski pass!

75 minutes. Easy on the  uphills, hard on the downhills.

Prep Classic Skis, binder kick zones, glide wax glide zones. Wax for 18-22*F   


Wednesday, Jan 2      

Meet 5K Classic  art Wirth Park. Start in Lower Stadium. Full 5k 1 loop. Green Meadow to

Early Release 1:20PM.   Bus at Kenwood at 1:50PM Return 6:30PM

NOTE:  We are the Meet Hosts. We need parent volunteers!! Parents – please contact coach Heilman if you can. You will need to be there at 3:15 pm and are able to help with skier line-ups, start and finish line organization (no experience required!)

Thursday, Jan 3    Thursday, Jan 3   Dryland at Kenwood  3:15 -5:15 pm Starting with Strength Training.

EVERYONE meet at Kenwood at 3:15 for strength training 3:15-3:45.  Dryland afterwards OR or skiing at Hyland. IF you can go on your own to right after school – share rides and drive if you can or parent drivers etc..but no bus. There is a meet there until 5:00 so heads up!  Given the forecast (37) you will need to skate unless you have klister. Level 1 workout, 20 minutes no pole skiing then 40 min easy skate v2 and any v1 only on weak side. Giants Ridge skiers: bring and Leave your classic skis at Kenwood at 3:15 for wax prepping.   

Friday, Jan 4  Bus to 3:15 at KTMS to Hyland

JV and Middle School. Return 5:50pm. Giants Ridge skiers start and end earlier if possible – then Ski prep in Drangeid’s room (Room 346 at LNHS) at 4:30pm until finished.

Saturday, Jan 5th  Giant’s Ridge AND Hyland

Giant’s Ridge Invite (LINK)

Mini-Coach Bus: Depart 5:30am. Return 8:00pm

top 5 boys and girls  each school to Giant’s Ridge Invite

(3 Varsity  2 JV each team) All ski classic.

Boys:  

LNHS:

V Doug, Hayden, Ben

JV Spencer, Jacques    

LSHS:

V Will, Wyatt, Eli,

JV Karl, Karter   

FHS:

JV Nolan

Girls:  

LNHS:

V Grete, Liz, Isabel

JV Grace, Lauren   

LSHS:

V Brianne, Violet

JV Annika, Victoria

Hyland:  

8:00-10:00am

all others. 90 minutes Classic

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Week 6 – December 17th-23rd

Week 6

 

Monday 12/17

Strength training 4:00-4:30pm Kenwood Fitness Center Hyland Skate Ski Practice bus pick up at Kenwood 4:30pm Return 7:45pm
Working on Skate  No poles skiing, agility/cones agility courses, V2 lock and load drills, Starts and Finishes

Tuesday 12/18   

SSC conference RACE Skate meet Hyland   Boys V 3:30pm, Girls V 4:45pm, Boys JV ~4:00pm, Girls JV ~4:10pm

School Release 1:35pm, Bus pick up at KTMS 1:50pm    Return 6:00pm

Wednesday 12/19

Hyland SKATE Ski Practice. (due to warm conditions, we will be skate skiing)

Level 1 workout, plenty of BALANCE drills and TRANSITIONING and  V1 TIMING

bus pick up at Kenwood 4:30pm Return 7:45pm

Thursday 12/20

3:15 pm at Kenwood  Dryland and Strength Training to follow  4:30pm

Friday 12/21

CLASSIC SKI Threshold workout  at Hyland  Bus pick up at Kenwood  3:15pm Return 6:45pm

 

Saturday 12/22

Due to the holiday schedules, we will have an “if you can please make it” practice on Saturday (12/22) or Monday (2/24 ) morning at Hyland  8:00am- 10:00 am. This is not an officially reserved  practice (we do not have it reserved) however, there will be enough space (5k) to find space to ski. YOU WILL NEED YOUR SKI PASS! If you come to Hyland, we will have them for you on Saturday or Monday.

 

  • REMINDER:  Please be preparing to have all your ski equipment and clothing  home with you, assume we will  NOT  have access  to Kenwood until after Dec 30th.

Winter Break Ski trip notes:

  • Packed and ready on Dec 26th at Kenwood to Load the bus at 7:30am. Have your $ and Permission slip with you upon loading the bus on Wednesday, Dec. 26th
  • Please see the links above  for all forms, Itineraries, Locations,  Packing list. Final updates and trip details will be sent out over the weekend (Dec 22).  We will be STAYING in Ironwood, MI Country Inn and SKIING  at the ABR trails in Ironwood, MI.and the Wolverine Trails of Ironwood, MI

 

CURRENT LIST OF THOSE WHO HAVE DECLARED THEMSELVES AS ….

“YES I’M GOING!!”

Annika Emerson
Karter Friesenhahn
Claire Gunderson
Violet Tessier
Doug Swenson
Brianne Brewster
Isabel Demo
Hannah Hunhoff
Will Hack
Ben Drangstveit
Elizabeth Swenson
Karl David
Grace Eddy
Elias Pickit
Wyatt Hall
Spencer Swartz
Hayden Zoll
Grete Engels
Lauren McGillick
Emily Hillis
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