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1
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Recovery 1.0
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Team Practice
Team Practice
December 1, 2022 6:00 pm - 8:00 pm
Lappe
SK 2.0 (.25 Legs only) + Drills
10X 20sec/3min
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3
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Recovery 1.0-1.5
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Team Practice:
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4
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SK 2.0-3.0
SK 2.0-3.0
December 4, 2022
2X10min Legs Only
+ 10X10DP Sprints Throughout)
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5
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Recovery 1.0-1.5
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Strength 1.5-2.0
Strength 1.5-2.0
December 5, 2022
Warm Up: 15-20min-Rowing/Running
+ Dynamic Stretching
Cool Down: 15-20min- Run/Bike
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Team Practice
Team Practice
December 5, 2022 6:00 pm - 8:00 pm
Lappe
OWG Athletes SK 2.0
(Race Prep Intensity Trials Course)
Older Athletes CL 2.0
6X3min Race Pace/3min
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6
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7
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Recovery 1.0-1.5
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Strength 1.5-2.0
Strength 1.5-2.0
December 7, 2022
Warm Up: 15-20min-Rowing/Running
+ Dynamic Stretching
Cool Down: 15-20min- Run/Bike
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8
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Candy Cane Cup -
Candy Cane Cup -
December 8, 2022 - December 11, 2022
AK + LU Varsity + Older BT
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Team Practice
Team Practice
December 8, 2022 6:00 pm - 8:00 pm
Lappe
CL 2.0- 10min each -LO/1P/1P
Ski OWG COURSE
10X 20sec DP/3min
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9
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Candy Cane Cup -
Candy Cane Cup -
December 8, 2022 - December 11, 2022
AK + LU Varsity + Older BT
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OFF
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10
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Candy Cane Cup -
Candy Cane Cup -
December 8, 2022 - December 11, 2022
AK + LU Varsity + Older BT
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OWG TRIALS
OWG TRIALS
December 10, 2022
Trial Race For OWG YOB Athletes and YOUNGER
Lappe
Individual Start 5km Skate Race
Older Athletes will do Sprint Heats (Kings Court) base on results from individual start LSNA Race on Nov 24 (Dec 1 Backup)
AK at CC CUP- Steve to Lead
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Team Practice:
Team Practice:
December 10, 2022 9:00 am - 11:00 pm
Lappe
- OWG TRIALS RACE - 5km Skate
- Kings Court Classic for Older Groups
based on Results from NOV 24 Race
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