I did another workout in my bounding (classic striding imitation) progression this morning. U.S. Ski Team coach Jason Cork and I went down to Soldier Hollow (Nordic Venue for the 2002 Olympics). After a 25 minute running warm-up, I did 5+ laps of an almost 12 minute lap (for a total of an hour) at threshold (a pace you can sustain for at least an hour, about 85% of your max heart rate). The lap had four big hills and almost no flat. I bound the uphills and run the downs. I am using these sessions to focus on the 50 kilometer classic race at the World Championships on March 3rd, 2013. The World Championships are in Val di Fiemme, Italy. I have never been there, but my understanding is that the course has lots of long, steep uphills (lots of striding). I believe I can be one of the best striders in the world this season.
After the workout I had a sports psychology session and physical therapy for my left shoulder. I then did an hour and a half skate roller ski and strength (just plyometrics and core).
FasterSkier.com did a very nice article on my technique project: