November 21-27 *Updated Wednesday 3:15*

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    Matt DeCarufel

    Hello Team,

    A couple reminders:

    • Bring your headlamp to training. Just have it live in your drink belt for the winter.
    • Please be on time for sessions. That means at the meeting location ready to go at the posted time, not pulling into the parking lot.  With all the construction going on, it takes a bit longer so please  leave home accordingly.
    • Athletes going to Sovereign, ensure you have read the trip document and are prepared.

    Training this week:

    4:45-5:00: Warm up OYO
    5:00-6:00: Strength with Chelsea. Remember your clean shoes

    4:45-6:45 Skate Ski and Strength in the BWTC
    Drop off your equipment at the teamroom
    U16 in the gym first, U18 skiing first.

    4:45-6:45 Classic Ski with sprints, but we will start with a quick meeting in the teamroom.

    4:45-6:00 Skate intensity- Z7 work tonight.  Come ready to open it up and give ‘er skiing fast. Meet at the end of the flags.

    9:00-11:30 Skate Distance with sprints. Bring your running shoes. With the warm forecast, we might loose the snow on the natural trails. If so, we will complete our training time running.  Meet at the end of the flags.  Bring a bar to keep the energy up in the longer session.

    “An enormous review – 105 studies; over 70,000 people- found that valuing external validation and outcomes over internal rewards and satisfaction was associated with negative wellbeing.” -Brad Stulberg

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