Workout 3
Medium intensity, short duration

Total Time: 35-45 minutes

Warm Up: 10 minutes of easy skiing followed by some stretching.
 
Workout 

Winter activity: Classic technique on trail
Summer activity: In-line skating with poles
Distance: 2 miles or more, depending on your ability
Time: 15-20 minutes
Effort: 75% of heart rate max. 

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

Comments: Start introducing intervals, new trails, and doing hills.  This should be a good workout for moderatly fir cross-country skiers.  Try to finish the workout a little tired but refreshed.

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