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SLP/StA Nordic Skiing  

Last Updated: Mar 27, 2014 URL: Print Guide

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Nordic Ski Workouts




 Key to symbols: SS: Single Stick, no legs. DP: Double Pole. OYO: On Your Own. LSD: Long Slow Distance

Key to levels:

Level 1: Conversation pace. You can easily sing the Star Spangled Banner to a friend.

Level 2: Slightly harder, have to take more breaths when you sing.

Level 3: Lactate threshold. This is 10k pace. Comfortably hard. Maybe you can speak a short sentence but this is becoming difficult.

Level 4: 5k race pace. Anything more than two or three words at a time is too much.

Level 5: Flat out sprint. 15-25 seconds at max speed. The voices you hear may not be your own.







  • SLP/StA Technique groups
    Since there are only 2 coaches for 44 skiers, we are trying out a new system of dividing the team into tech groups. We will work with 2 groups per day on tech for 30-45 minutes. After that, the groups will do the workout for the day.

Carl's Christmas Camp

Time is 9:00am-3:00 pm with the JV skiers staying only until after lunch. Dates are Dec 26-27, 2013. Cost is $30. (If you would like to donate to the camp- or to the team, we would be very appreciative.)

See box below for flyer.

    Flyer for Carl's Christmas Camp 2013

    Click below for flyer 2013



    From The Captains:

    Hello everyone!

    I hope everyone had a great Christmas and are having a fun time over winter break. The orders for the sweats have not been put in yet due to the fact that I have not received all the money. The new deadline will be January 3rd. If I don't have all the money in by that day we will not be getting sweats this year. Please find me at practice with your money and I will confirm what you wanted on my roster. If you have any questions feel free to email me at:

    Thanks and Happy New Year!
    Mary Picard


    General Information and parent manual

    Name of Activity: Nordic Skiing
    Head Coach/Advisor(s): Mike Miller
    Description of sport/activity: Competition in skate and classic skiing. We will teach you both of these aspects of skiing as well as get you into great shape! Plus, you will have a great time!!
    Where to go for more information: This web site or Activities Office
    Length of season: About 14 weeks from the first day to the State Meet. (November – February)
    Practice and/or meeting times: 3:15-5:15 pm, or 3:30-5:30 once we have snow. Also see below.
    Practice and/or meeting location: SLP pool door entrance. At various parks when it snows (or doesn't snow!). Typically we practice at Theodore Wirth Park and Elm Creek Park. Note: THE SCHOOL DOES NOT PROVIDE TRANSPORTATION TO OR FROM PRACTICES.
    Competition/Performances: See schedule.
    Eligibility requirements: Meet MSHSL, SLP school district, and team eligibility requirements.
    Average number of members: Around 30 boys and girls grades 7-12
    Costs and/or needed equipment: Activities fee varies depending on your school.  Can rent skis and poles for $25/set from school or purchase your own. You will need boots. We recommend Salomon pro skate combi to fit Salomon bindings we use at school. They will be great for skate and classic. It is expected that you will eventually purchase your own equipment for skiing. You will also need cold weather gear (see article on this on website.)
    Awards criteria & type of awards: Lettering requirements determined by head coach. A copy of the requirements is available on website.
    Student leadership: Captains are selected at the end of the previous season.



    6-8 pm, Tues, Feb 25 at St Anthony HS. See details below.





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