Monday 8/29 (!)
- 7:30 - 9:00 AM, Newpark gym, strength and spenst (or strength OYO). Meet at Bill's at 7AM for a ride.
- 7 - 8:30 PM, SHP, SKATE roll, tech and AT intervals.
A Blog showcasing Wasatch Nordic Ski Academy. WNSA is an elite nordic ski team based in the wasatch. The blog will include picture, videos, and written articles of the awesome training, racing, and fun that the WNSA partakes in. Enjoy.
Sunday, August 28, 2011
8/28/2011 Training
Saturday, August 27, 2011
Wasatch Nordic Ski Academy Youtube channel
Come check out the team in motion on the WNSA youtube channel, http://www.youtube.com/user/WasatchNordicSkiAcad. More videos soon to come!
8/27/2011 Guardsman Pass TT
This morning the team headed up Big Cottonwood Canyon to Guardsman Pass, a 20-30 minute TT.
Check it out at http://www.utah.com/parkcity/guardsman_pass.htm.
Karsten on the final switch-back.
Mia setting a personal record.
Michaela, got a P.R. even when her wheel fell off.
Trail run above Brighton 8/22/2011
Twin Lakes
(left to right) Karsten, Bill, and Michaela hopping down some boulders I accidentally led them into.
Karsten getting phyched for the hike down
(left to right) Michaela, Karsten, and I (Henry) taking a quick break to admire the view.
Karsten getting some quick on-snow training in.
Columbine,a very sweet and tasty snack on the way down.
Thursday, August 25, 2011
6 out of 10 of the world's highest V02 Max scores goes to XC skiers
Males
These are some of the top male VO2max scores ever recorded (in ml.kg.min-1).
| score | name | sport | notes |
|---|---|---|---|
| 96.0 | Espen Harald Bjerke | Norwegian cross country skier | This score was achieved in 2005 (7.3 liter/min, 76 kg body weight), listed in an article onwww.fasterskier.com. |
| 96.0 | Bjørn Dæhlie | Norwegian cross country skier | though another source has him recording a best of 90 ml/kg/min. |
| 92.5 | Greg LeMond | cycling | US professional cyclist |
| 92.0 | Matt Carpenter | runner | Pikes Peak marathon course record holder |
| 92.0 | Tore Ruud Hofstad | Norwegian cross country skier | achieved in 2005 |
| 91.0 | Gunde Svan | Swedish XC-skier | won a total of 4x gold, 1x silver and 1x bronze medals at the Winter Olympics. |
| 91.0 | Harri Kirvesniem | Finnish cross country skier | |
| 88.0 | Miguel Indurain | cycling | professional cyclist |
| 88.0 | Anders Aukland | cross country skier | achived 2005, listed in an article onwww.fasterskier.com. |
| 87.4 | Marius Bakken | runner | Norwegian 5k record holder |
| 87.0 | Jon Anders Gaustad | cross country skier | achived 2005, listed in an article onwww.fasterskier.com. |
| 86.0 | Thor Hushovd | cycling | listed in an article on www.fasterskier.com. |
| 86.0 | Ole Einar Bjœrndalen | biathlon | listed in an article on www.fasterskier.com. |
| 85.0 | Dave Bedford | runner | 10k world record holder |
| 85.0 | John Ngugi | distance runner | World XC Champion |
| 84.4 | Steve Prefontaine | runner | from the US |
| 84.0 | Lance Armstrong | cycling | professional cyclist |
| 83.5 | Mark Walters | cycling | a pro-cyclist, former Navigators team member, won Philadelphia. This score was from the peak of his career. (personal communication, heard first hand from Mark himself) |
| 83.0 | Jens Arne Svartedal | cross country skier | achived 2005, listed in an article onwww.fasterskier.com. |
| 82.7 | Gary Tuttle | US runner | |
| 82.0 | Kip Keino | runner | Olympic 1500 champion |
| 81.1 | Craig Virgin | distance runner | twice World cross country champ |
| 81.0 | Jim Ryun | runner | US miler WR holder |
| 80.9 | Øyvind Leonhardsen | Norwegian professional soccer player | listed in an article on www.fasterskier.com. |
| 80.1 | Steve Scott | runner | US miler 3:47 |
Tuesday, August 23, 2011
60,000+ Skier
Thought you guys would enjoy this video of the 2011 Vasaloppet in Sweden.
http://www.youtube.com/watch?feature=player_embedded&v=kTVk2SLUe-U#!
http://www.youtube.com/watch?feature=player_embedded&v=kTVk2SLUe-U#!
This weeks training
MONDAY 8/22
- Early AM: light strength, OYO.
- 10 AM - 1 PM, Brighton, long easy mountain trail run / hike (meet at Bill's at 9AM for a ride). Bring hydration, energy snack, and recovery lunch.
- 7 - 8:30 PM, SHP, skate roll, speed and tech.
TUESDAY 8/23
- 8 - 10 AM, Bill's house, 120' easy road bike ride.
- 4 - 6 PM, SHP, CLASSIC roll, tech and speed (if you're OK w/ it, BRING SKATE ROLLERSKIS to loan to Emma / TUNA kids for a rollerski workout).
WEDNESDAY 8/24
- 8 - 9 AM, Newpark Gym, STRENGTH (meet at Bill's at 7:30).
- 6 - 8 PM, Mill Creek Canyon, long, easy trail run.
THURSDAY 8/25
- 7 - 9+ AM, mouth of RBC, mountain bike / trail ride (team ride / no coach).
- AM/PM (TBA), rollerski equipment mainenance session.
- 7 - 8 PM, SHP, CLASSIC roll, specific strength, double pole session.
FRIDAY 8/26
- 8 - 9 AM, Newpark Gym, STRENGTH (meet at Bill's at 7:30).
- PM, rest, active rest, or make up missed training.
SATURDAY 8/27
- 7 - 9 AM, Brighton, CLASSIC roll, Guardsman Pass TT.
- PM, light STRENGTH, OYO!!!!!
SUNDAY 8/28
- AM, easy distance / OD OYO or TBA (possible CLASSIC roll and run, Mtn Dell Canyon --> Big Mt. Pass --> Summit Park).
- PM, Light STRENGTH, OYO!!!!!
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