XC skiing (classic) 2:30:00  18.0 km (8:20 / km) +150m 8:00 / km
shoes: Rossi X-ium
At SilverStar with Miles and Nicki. Got some great tips from an instructor friend of theirs. Did some loops of Meadow and Sidewinder trails.
My tips: above all, I need to work on my forward lean. Lean forward until I am about to fall. Lean forward as a plank, don't hinge at the waist. Also, at home, practice standing planks: lean forward as a plank while facing a wall until I'm about to fall forward into the wall. I need to get comfortable with being leaned this far forward. That should help me get some more speed for all of the work I am doing.
Start on ball of foot, and land on ball of foot, don't land with foot flat or heel down or shoot the foot forward. Land with hips forward on top of foot, not behind. Ankle should always be bent (except for the very end of the step off).
Keep glutes activated all the time, on both sides. This will also help prevent hinging at waist, and keep you from using your hip flexors which would mean your are shooting your foot forward.
On a slight downhill or flat, practice gliding as far as you can on one foot while pushing with both poles. Once you have to put the foot down, switch feet. Count how many times you have to switch feet within a certain distance. Work on reducing this number.
When poling, lead with the elbows. Likewise, the legs lead from the knee, not the foot.
As Nicki summed up the day, the three Bs: balls, bum, balance.
A fairly cold day. -15C or so, green wax worked well - had enough grip and great glide.