1,000 Foot Challenge (Rollerski)

Normally (see below) we'd be doing rollerski intervals or a time trial. But today is special: We're going to climb at least 1,000 vertical feet! This is not an interval session (unless you want to make it one). We just plan to do a distance ski focusing on the hills near Maple Beach. We'll all be in the same general area, so ski at your own speed.

Park at Baywoods parking lot.

Normal Saturday and Sundays....

Team NordiSkiRacers Tony Percha and Mike Muha invite you to rollerski or ski walk/bound with us! This is generally the schedule:

Saturdays 7:30am: Long slow distance rollerski session. Heart rate between 60-70% of max (i.e., an easy talking pace). 90 minutes minimum for us, but you can go shorter...or longer! Park at the WEST BOAT LAUNCH parking lot - we park on the southern side of the lot (to the right as you drive into the lot.

Sundays 7:30am: Usually some sort of rollerski intervals or a time trial at Kensington Metropark. Park at Baywoods parking lot. Example workouts:

• 4 x 4:00 uphill intervals at 85 to 95% of max heart rate.
• 3 x 9:00 long interval at 85-88% of max heart rate.
• Speed session: all-out intervals, 12 x 15 seconds with a two-minute rest between intervals. 
• Ladders, such as 1,2,3,4,3,2,1 minute intervals with rest half the length of the prior interval. Short legs are at a high heart rate, long legs at a more moderate heart rate. 

IMPORTANT! We sometimes change the workout, and we may change the day or time for a specific workout because of weather, travel, or work schedules! Send me (Mike Muha) a text message - 248 535 9351 - the day before so you can be sure you have the current plan!