":You'll Log" workout recommendations and record log.

Simley Nordic Holiday  “You’ll Log”

The Holiday Break happens at a crucial time in our season.  I’ve listed our next three meets at the end of this page.  We have been working on conditioning, and skiers need to improve fitness during our time away from school.  If you can not complete the suggested workout, write down what you do for conditioning.  Shopping is not a workout! We expect everyone will find time for fitness as you enjoy festivities.  Thus, you’ll log your workouts daily.

Date	Activity
Dec. 23	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) 45 min run
Dec. 24	Daily 5 (push-ups, sit-ups, planks, chair dips and squats)  10 min warm up run/ski, 30 minutes of interval training, 10 min cool down
Dec. 25	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) 40-60 minute run/ski
Dec. 26	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) Cross train-swim, gym, yoga, etc. for 1 hour
Dec. 27th	Rest
Dec. 28th	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) 15 min warm-up run/ski, hills-5 min x 6, 15 min cool down
Dec. 29	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) 40 min run/ski
Dec. 30	Daily 5 (push-ups, sit-ups, planks, chair dips and squats)  15 min warm up run/ski, (3 min steady, 2 min hard, 2 min easy) x 5, 15 min cool down,
Dec. 31	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) Cross train-swim, gym, yoga, etc. for 1 hour
Jan. 1	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) Sleep-in.  40-60 minute run/ski.
Jan. 2	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) 10 min warm up run/ski, (8 min fast, 2 min slow) x 4, 10 min cool down
Jan. 3	Rest
Jan. 4	Team practice
Jan 5	Conference Skate Race at Battle Creek
Jan.7	7,8,9 Skate Race @ St. Thomas
Jan. 9	Mesabi Invite @ Biwabik