Team NordicSkiRacer Rollerski or Ski Workout

Date:

SATURDAY, NOVEMBER 22, 2025

Time:

8:00 AM

Where:

Kensington Metropark, Milford, MI

What:

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

Saturdays 8:00am: 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 Martindale Beach & Splash 'N' Blast parking lot.

Sundays 8:00am: 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.

If there is skiable snow, we may meet to ski the golf course at Kensington Metropark or - if there's lots of snow - Huron Meadows Metropark. Text me to find out which we're doing (see below). If there is too much snow to rollerski but not enough to ski, we may ski walk or run.

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!