Welcome to the Cross Country Skiing Team Site for:

Mascenic  and High Mowing High Schools

Important Updates:
Heard from Deb that you guys had a great practice on Monday.  I look forward to working with you guys on Wednesday.   

Schedule of Events:

Date			Plan
	Day	Loc	High School	NENSA	Bill Koch	C / S	Proposed Training HS Plan
10-Dec	Fri					Core	Intesity: Ski bounding 4x3:30 at 90% effort
11-Dec	Sat						Intesity: Double Poling 4x4 at 90% effort
12-Dec	Sun						Easy distance - 1:30 - 2:00
13-Dec	Mon					Core	Strength and speed at home
14-Dec	Tue						Ski progression (20 min) then trail run with poles 45 min
15-Dec	Wed					Core	Off
16-Dec	Thu						Time trial 5K
17-Dec	Fri					Core	Easy run: 30 (max if going to Bolton) - 60 min with poles - trail run best
18-Dec	Sat	Travel					Off or easy 30 min roll or run (Ski bounding: 4x3:30 at 90% for those not going to Bolton)
19-Dec	Sun						Bolton Valley:  10KFS (Easy run 30 - 60 min for those not going to Bolton)
20-Dec	Mon					Core	Off
21-Dec	Tue						4x4 at 90% Ski bounding
22-Dec	Wed					Core	Strength at home
23-Dec	Thu						Easy run: 30 min; followed by strength bounding
24-Dec	Fri					Core	Easy run: 30 - 60 min with poles - trail run best at home - no formal practice