Weights 1:00:00 
structural endurance: core engaged and back straight!
Warm up routine:
Bird dogs 2x10
Wall Squats 2x10
Band pull aparts 2x10
3x 60sec farmer's carry w/ weight @ RPE 5-6 - (45lb plates/side)
3x 60sec waiter carries w/ plates or dumbbell @ RPE 5-6 - (20lb dumbbell. circulation in shoulders is SOOOO bad!!)
3x15 seated overhead barbell press @ RPE 5-6 - (45lb bar. Tried 55lbs - too much on weak rotator cuff).
3x15 staggered stance deadlift @ RPE 4-5 - (75lbs bar. Damn hammy’s are tight!)
3x15 front rack reverse lunges @ RPE 4-5 - (45lb bar)
Core finisher, finish with 2x10 rounds of:
10sec's contracting glutes/ core HARD in a prone plank position, 5 sec's relaxing/ off. This is called a McGill plank and challenges the, you guessed it, structural muscles to hold the spine straight! So no lower back dipping :) "
Run (Treadmill ) 1:00:00  5.9 mi (10:10 / mi) +300m 8:47 / mi
15min's warm up + active stretches
4x 100m strides @ 1mi race pace
*treadmill at 15% incline, 5.8mph*
2x90 seconds @ RPE 9-10
4x60 seconds @ RPE 9-10
8x30 seconds @ RPE 9-10
Use descent for recovery.
Cool down: 15 minutes easy (RPE 4-5)
Downhill Skiing 5:00:00 
Lake Louise baby!!!
Run (Treadmill) 1:05:00  6.5 mi (10:00 / mi)
2x20 side band walk, 2x20 probe hip extensions
2mile easy warm-up upto 6.4
3mile strong/fast at 8mph (had to focus but was good)
(HR finished at 168, dropped to 127 in 60sec)
0.5mile easy run, 0.5 at 8.5, 0.5 easy