By Diane Adam

ISBN-10: 1423207009

ISBN-13: 9781423207009

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For those of us who do not live on snow, this will mean traveling to an area where you can shoe. Phase 3 Training Plan Week Mon Tues Wed Thurs Fri Sat or Sun 1 Run/walk 40 min. Aerobics 40 min. Snowshoe 40 to 60 min. Weights, Stretching, Machines 60 min. Snowshoe 40 to 60 min. ) Aerobic Aerobics 40 Interval snowshoe 2 to min. 2– 60 min. 5 km) at 70% to 75% maximum heart rate 4 Same as Week 3 PHASE 3: PERIOD: 4 WEEKS DURATION: 40­60 MINUTES FREQUENCY: 5 DAYS PER WEEK Hill climb snowshoe 60 min.

In areas that you don't know well or may not be safe, always snowshoe with a buddy or, better still, several buddies.  Know how to use them.  No one has ever regretted being overprepared.

Run/walk 20 min. Aerobics 20 Stretching min. 25 min. Sat or Sun 2 Same as Week 1 3 Weights 15 min. Run/walk 15 min.  Weights 15 min. Aerobics 30 Run/walk 15 min. min. Stretching 15 min.  Also, for your aerobics class, step aerobics is preferred because it does a wonderful job of strengthening the muscles you use during snowshoeing.  Make sure you are comfortable with Phase 1 training before progressing to Phase 2.  Note that the workouts in Phase 2 last longer and include a larger aerobic component.

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Rocks and minerals reference guide by Diane Adam

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