Very good conditions. Lots of snow and well groomed but with a thin glaze of freezing rain, but firm and fast. Freshly groomed on the way back which resulted in a very soft skate lane! Tough workout: Warmup: Take it slowly up the hills at the start of the climb from P7. Try to keep your heart rate below Z3 on your way to Gossip Corner 25-30 minutes, Speed: 5x30 seconds Z3-4+ with equal rest, to be completed after 20 minutes of warmup. Intervals: 4x8 minutes Zone3-4 with equal (active Z1-2) rest starting from Gossip Corner going up the parkways toward Champlain Lookout. If you make it to Huron you can return via #1 otherwise, return via the parkways. Strength: 4x30 seconds each legs only and double poling performed continuously. Recovery: 1+ hours easy Z1-2 Social apres ski potluck lunch Chez Cottell