Workout 4
 Medium intensity, long duration

Total Time: 55-60 minutes

Warm Up: 10 minutes of easy skiing slowly raising heart rate to 75%, followed by some stretching.
 
Workout 

Winter activity: Classic Skiing on prepared trail
Summer activity: In-line skating with poles, running hills, sprints etc.
Distance: 5 miles or more
Time: 30-40 minutes
Effort: 75-85% of heart rate max

Cool Down: Slow down the final 5 minutes until you are walking on your skiis then stretch.

Comments: Remember to do this workout below race or sprinting intensity.  It is important not to go to hard and to maintain pace.  You should be quite tired after the workout, but should recover in about an hour.

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