Elk River Nordic Team

Weekly Schedule for 2009-2010 Season

Week 14: February 8 through February 14

Monday, 8: JV Conference Championships, Elm Creek. 4:00 Start time.

Tuesday, 9:Depart for the Ridge immediately after school.

Wednesday, 10: Charlie Bank’s Relays.

Thursday, 11:State Meet, Giant’s Ridge, Biwabik. Return home late.

Friday, 12: Catch up on homework and school.

Saturday, 13: Get out on a beautiful day to ski!!

Week 13: February 1 through February 7

Monday, 1: Practice at Woodland – Some Pick-ups and easy ski. Classic.

Tuesday, 2: Off. No practice, Section skiers wax skis. Wax room will be open after school.

Wednesday, 3:Easy pre-race and starts.  No middle school practice.Section Team- be sure your skis are waxed before practice. Waxing at Volk’s – 5:00 (or when you are able)

Thursday, 4:Section Championships at Camp Rilpey. Load at 6:00am!

Friday, 5:Easy recovery at Woodland Trails. Pre-race for Lakeville.

Saturday, 6: Jr. High and JV Championships at Lakeville. Those not racing at Sections will compete, section team will support and cheer. Bus loads at 7:00am!

Week 12: January 25 through January 31

Monday, 25: Practice at Woodland – Some Pick-ups and easy ski.

Tuesday, 26:Easy pre-race and starts. Varsity – be sure your skis are waxed by practice. Waxing at Volk’s – 5:00 (or when you are able)

Wednesday, 27: Conference Championships at Baker – load at school 7:30am.

Thursday, 28: Easy recovery at Woodland Trails.

Friday, 29: Morning Practice. Time TBD.

Saturday, 30: Practice at Woodland Trails – 8:30am morning practice. Last push before Sections.

Sunday, 31:Easy Recovery, 30 – 40 mins.

Week 11: January 18 through January 24

Monday, 18: Baker Park Ski, on your own. Check out the conference course – classic and skate, same course. Directions were handed out on Saturday.

Tuesday, 19:Pursuit Classic race at Woodlands (first 1/2) vs. Andover and Champlin Park. Same release times as last week.

Wednesday, 20: Easy day; recovery and race prep.

Thursday, 21:Pursuit Skate race at Woodlands (second 1/2) vs. Andover and Champlin Park. Same release times as Tuesday.

Friday, 22: Recovery ski, easy day and GAMES.

Saturday, 23: **CHANGE** Woodland Trails has been closed. There is NO morning practice. Check back later for a workout. Pass on the info!

Week 10: January 11 through January 17

Monday, 11: Long, easy skate. Think ahead, you’ll need to wax your skis for Thursday’s race, warm wax…

Tuesday, 12: Intervals/Intensity, skate.

Wednesday, 13: Easy day; recovery and race prep. PICTURE DAY!

Thursday, 14: Skate race at Woodlands.

Friday, 15: Recovery ski, easy day and games.

Saturday, 16: Core body: high school, 7:00am.

Week 9: January 4 through January 10

Monday, 4: Long easy classic. Dress warm!

Tuesday, 5:Classic race at Elm Creek, 5km or sprints.

Wednesday, 6:Recovery day, easy ski..

Thursday, 7:Mesabi tech, starts, intensity, wax skis.

Friday, 8:Leave for Mesabi- after school, no practice.

Saturday, 9:Giant’s Ridge Invite (Mesabi): All day.

Week 8: December 28 through January 3

Monday, 28: Winter Park – long day, staying for night skiing.

Tuesday, 29:Winter Park – Skiathlon time trial and team ski of Nutcracker.

Wednesday, 30:Birkie day! Ski and travel home.

Thursday, 31:Sleep, rest, eat, sleep, talk with your parents some(they missed you!) – sleep more.

Friday, 1:Happy New Year! Eat well, enjoy time with your family. Rest day.

Saturday, 2: Core body at high school-7:00 am.

Week 7: December 21 through December 27

Monday, 21: Long ski (technique) at Woodland Trails, Classic!

Tuesday, 22:Intensity on snow, classic.

Wednesday, 23:Easy ski, on your own, 90+ mins. Enjoy any new snow!!

Thursday, 24:Take your family out skiing!

Friday, 25:Eat well, enjoy time with your family. Rest day.

Saturday, 26: Pack for Winter Trip. Load bus 6:00am Sunday morning.

Week 6: December 14 through December 20

Monday, 14: Long ski (technique) at Woodland Trails, Skate.

Tuesday, 15:Intensity on snow, skate.

Wednesday, 16:Easy ski, race prep, skate.

Thursday, 17:1st Race: Elm Creek Skate. More details to follow.

Friday, 18:Long and easy, on snow at Woodland. Classic. Prep for citizen race??

Saturday, 19: Citizen race – 8:15 set up, 10:00am race start. Clean up by 12:45.

Week 5: December 7 through December 13

Monday, 7: Pole Hiking at Hillside Park, back to the school around 5:05.

Tuesday, 8:Wheels if possible, technique drills, INTENSITY for veterans – bring a helmet if you are on wheels.

Wednesday, 9:Technique work, on wheels (snow) if possible. Pasta dinner at Mary’s house.

Thursday, 10:Woodland Trails, on skis: skate.

Friday, 11:Long and easy, on snow at Woodland. Wax clinic, 6:00pm at high school.

Saturday, 12: CORE BODY, Meet in the gymnastics room, Time: ready to go at 7:00am, we’ll have you on your way by 8:30.

Week 4: November 30 through December 6

Monday, 30: Pole Hiking at Hillside Park, back to the school around 5:00.

Tuesday, 1:Wheels if possible, technique drills, INTENSITY for veterans – bring a helmet if you are on wheels.

Wednesday, 2:Technique work, on wheels if possible.

Thursday, 3:Skate Time Trial at Woodland Trails.

Friday, 4:Long and easy, on wheels or feet. Fun and Games.

Saturday, 5: CORE BODY, Meet in the gymnastics room, Time: 7:00am, we’ll have you on your way by 8:30.

Week 3: November 23 through November 29

Monday, 23: Pole Hiking at Hillside Park, back to the school around 4:55.

Tuesday, 24:Wheels if possible, technique drills, INTENSITY for veterans – bring a helmet if you are on wheels. (Raining? – Banana Hill!!)

Wednesday, 25:No School – CORE BODY, AM practice. Meet at 6:45am, gymnastics room, we’ll have you on your way by 8:30.

Thursday, 26:Wild Turkey Wattle – be at Woodland at 7:15 if you are helping, we’ll have you out of their by 9:30am.

Friday, 27:On your own – intensity for veterans.

Saturday, 28: CORE BODY, Meet in the gymnastics room, Time: 7:00am, we’ll have you on your way by 8:30.

Week 2: November 16 through November 22

Monday, 16: Pole Hiking at Hillside Park, back to the school around 4:45.

Tuesday, 17:Wheels if possible, technique drills, INTENSITY for veterans – bring a helmet if you are on wheels.

Wednesday, 18:Technique work, on wheels if possible.

Thursday, 19:Bounding and ski specific strength.

Friday, 20:Recovery, stretching technique, “morning drills”, equipment and games.

Saturday, 21: Ride ‘n Tie with Maple Grove – we’ll give you more details at practice.

Week 1: November 9 through November 15

Monday, 9: First day of practice – meet in room 234 at ERHS, bring clothes for outside! Middle School Skiers, meet by door D, back side of school near the gyms.

Tuesday, 10:Wheels if possible, technique drills, intensity – bring a helmet if you are on wheels.

Wednesday, 11:Technique work, on wheels if possible.

Thursday, 12:Bounding and ski specific strength.

Friday, 13:No School – CORE BODY, AM practice. Meet at 6:45am, gymnastics room, we’ll have you on your way by 8:30.

Saturday, 14:Ski Swaps at Pioneer Midwest and Dunwoody Institute (Mpls, sponsored by MYSL)

Week 0: November 2 through November 8

Monday, 2: Parents/Team Meeting at 6:30 pm. We will have all the important season information that you want. The information is free, I wish I could say the same for the sport.

Tuesday, 3: Election Day, don’t forget to VOTE!

Wednesday, 4

Thursday, 5: Make sure you have all forms and fees turned into the office before the first day of practice.

Friday, 6: Think Snow!

Saturday, 7: State Cross Country Meet – head down and support our athletes!