Later start time due to the extreme cold (-21C) predicted overnight. By 10:00 a.m. the temperature should be -16C which will be more tolerable (actually only about -14C). Good conditions with adequate grooming, grip, and glide.
Warmup: Take #7 classic trail from the parking lot continuing to the Champlain Pkwy, turning right onto the Gatineau Pkwy toward Pink Lake 25-30 minutes
Speed Work: 6x15 second sprints (uphill when possible) with 45 seconds active recovery
Intervals: To be done on Pink Lake hill 4x4 minutes zone 4 last 30 seconds in Z5 with equal rest
Strength: 4x45 seconds of each: kick double pole, legs only, double pole
Recovery: 1+ hours Z 1-2 ski to Asticou (P2), up #5 to #15 across Notch Rd. and continue on #15 back to P6. For more distance add another loop of #7 to Champlain Pkwy. with the short loop of #15 off the Gatineau Pkwy back to P6 again.
Forgot how tough #15 is, very hilly; out of practice...
For once I went to the potluck lunch with hot drinks Chez Cottell (Excellent soup).