Training jan 12 to 19th

posted Jan 13, 2020, 5:02 PM by Maurice Samm   [ updated Jan 14, 2020, 10:33 AM ]

Important upcoming dates
 
Jan 12th Fund race this s a fun race and a good intensity. it is a team sprint and all of the funds raised go to supporting athletes from our region that make it to World junior/u23/senior Championships register here https://zone4.ca/register.asp?id=22792&lan=1&cartlevel=1registeratoin closes Friday January 10th at mid night
Jan 18th Coupe Skinouk this is a great race and a fun skiathlon format everyone should sign up for this. It is also a CPL point race so there is also national ranking on the line. Register here https://zone4.ca/event/2020/coupe_skinouk_2020/ Price increases Jan13th registration closes January 16th
Jan 29th or Jan 31st Quebec Cup #2 Monte St Anne race notice and registration here https://zone4.ca/event/2020/4DAE7B86/ Prices go up Jan 10th and registration closes January 26th. Those doing the U20 sprints on Thursday leave on the 9th and the rest leave on the 31st. 
Feb 6th to 9th Eastern Canadian Championships race notice here http://skidefondquebec.ca/sites/default/files/docs/race_notice_championnat_est_coupe_qc_3_0.pdf and registration here https://zone4.ca/register.asp Prices go up Jan 31st and registration closes Feb 3rd

Important Volunteers and Support staff are need for Easterns in Sherbrooke. We will be leaving Thursday Feb 6th and returning Sunday Feb 9th. We need waxers, drivers and trip lead for this trip. If you are interested please talk to Moe or Pierre Trudel by Sunday. This trip is fun and low stress, vans and accommodation have already been booked for this trip, food is simple as we do suppers at the Bishops University Cafeteria. This trip is not hard to organize. 

Date: Tuesday Jan 14th
Time: 6:30-8pm
Location: Chalet des Erables
Training: classic intensity 

Date: Thursday Jan 15th
Time: 6:30 - 8pm
Location: relais plien air
Training: skate race prep

 Date: Saturday Jan 18th
Time: 8am
Location: Relais Plien Air
Training: Coup Skinouk

training January 6th to 12th

posted Jan 6, 2020, 5:12 PM by Maurice Samm   [ updated Jan 11, 2020, 5:06 AM ]

Important upcoming dates
 
Jan 12th Fund race this s a fun race and a good intensity. it is a team sprint and all of the funds raised go to supporting athletes from our region that make it to World junior/u23/senior Championships register here https://zone4.ca/register.asp?id=22792&lan=1&cartlevel=1 registeratoin closes Friday January 10th at mid night
Jan 18th Coupe Skinouk this is a great race and a fun skiathlon format everyone should sign up for this. It is also a CPL point race so there is also national ranking on the line. Register here https://zone4.ca/event/2020/coupe_skinouk_2020/ Price increases Jan13th registration closes January 16th
Jan 29th or Jan 31st Quebec Cup #2 Monte St Anne race notice and registration here https://zone4.ca/event/2020/4DAE7B86/ Prices go up Jan 10th and registration closes January 26th. Those doing the U20 sprints on Thursday leave on the 9th and the rest leave on the 31st. 
Feb 6th to 9th Eastern Canadian Championships race notice here http://skidefondquebec.ca/sites/default/files/docs/race_notice_championnat_est_coupe_qc_3_0.pdf and registration here https://zone4.ca/register.asp Prices go up Jan 31st and registration closes Feb 3rd

Important Volunteers and Support staff are need for Easterns in Sherbrooke. We will be leaving Thursday Feb 6th and returning Sunday Feb 9th. We need waxers, drivers and trip lead for this trip. If you are interested please talk to Moe or Pierre Trudel by Sunday. This trip is fun and low stress, vans and accommodation have already been booked for this trip, food is simple as we do suppers at the Bishops University Cafeteria. This trip is not hard to organize. 

Date: Tuesday Jan 7th
Time: 6:30-8pm
Location: Relais Plein Air
Training: Classis double pole intensity

Date: Thursday Jan 9th
Time: 6:30 - 8pm
Location: p10
Training: skate

Date: Saturday Jan 11th
Time: 10-12pm
Location: Klimate Gym in Wakefield
Training: bring money for shoes and access 
Please sign the online waiver check your email
For details

 Date: Saturday Jan 12th
Time: 8am
Location: Kanata
Training: Fund Race






Training Jan 2nd to Jan 5th

posted Jan 2, 2020, 11:19 AM by Maurice Samm


Date: Thursday Jan 2nd
Time: 6:30-8pm
Location: p8
Training: Skate training or race skis 
Agility and speed

Date: Saturday Jan 4th
Time: 9:30 to 11:30
Location: p12 
Training: Classic training or race skis 





Training Dec 24th to dec 29th

posted Dec 26, 2019, 10:55 AM by Maurice Samm   [ updated Dec 27, 2019, 3:41 PM ]



Date: Saturday Dec 28th
Time: 9:30 - 11:30
Location: p10
Training: Skate rock or training skis we will do a sprint race 
simulation 4 x 3 mins zone 4


Training dec 23 - jan 2nd

posted Dec 26, 2019, 10:47 AM by Maurice Samm

Weekly Training 

Date: Tuesday Dec 24th
Time: 10 - 12
Location: p5
Training: Skat ski

Date: Thursday Dec 26th
Time: 6:30 - 8pm
Location: Boxing day burnoff
Training:

Date: Saturday Dec 28th
Time: 9:30 - 11:30
Location: p7
Training: Skate training sprint race simulation

Training Dec 16 to Dec 22

posted Dec 16, 2019, 8:19 PM by Maurice Samm   [ updated Dec 19, 2019, 9:59 AM ]

Weekly Training 

Date: Tuesday Dec 17th
Time: 6:30 - 8pm
Location: Camp Fortune park near x-c
Training: Skate rock ski we will ski to Huron

Date: Thursday Dec 19th
Time: 6:30 - 8pm
Location: Camp Fortune park near x-c trails
Training: Classic rock ski this is a social ski with 10 -15km with games
 and hot chocolate at chalet des enable to end the night. 
Notes: Bring a mug as we are going to have hot chocolate 
at the end of practice. Parents are invited to join us at Chalet Des Erable. 
We will have hot Chocolate at 7:40
Dress warm is going to be cold 

Date: Saturday Dec 21st
Time: 9:30 - 11:30
Location: p8
Training: Skate training skis we are going to ski the loop 21km and some 
going to Champlain look out 26km we will do 2 x 8-10min zone 3 depending
on age. and 10 x 15sec accelerations. 



Training Dec 9 to 15th

posted Dec 10, 2019, 5:44 AM by Maurice Samm   [ updated Dec 10, 2019, 8:32 AM ]

Training‎ > ‎Nordic Race‎ > ‎Details‎ > ‎

Train Dec 3rd to Dec 8th

posted Dec 2, 2019, 4:40 PM by Maurice Samm   [ updated Dec 2, 2019, 6:16 PM ]
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This time of year we never know if there is going to be snow, rain or ice so always bring running shoes with you. 

Important up Coming dates
 
Dec 13-15 Q-Cup #1 Nakkertok Candy Cane Cup - registration link https://zone4.ca/event/2019/CandyCaneCup2019/  
Registration closes December 9th It is highly recommended that all athletes sign up for Saturday and Sundays races. These are going to be great races with great competition. 
Dec 19th Christmas Candy Cane Challenge this will be a club wide ski challenge night with will involve hot chocolate, candy canes and tons of fun. 

Dec 13 - 15th Candy Cane Cup 


Coaches: Moe and Sophie


Contact info: Moe: 819-593-4083 Sophie: 819-593-4072


Support: Various wax teams each day


Volunteering - if you are not helping with the race support for the team it is expected that all families volunteer to help the race organization. 

https://easterns.ivolunteer.com/ or by contacting volunteer.benevole@coupecandycanecup.ca 

Races 

Make sure that you have read the race notice - https://zone4.ca/event/2019/CandyCaneCup2019/

Thursday 6:30 - 8pm training and ski drop off Check Zone4 for start lists

Friday Classic Sprint Open Sprints 9am and Junior Sprints at 2pm

Saturday Skate interval start - the older open Category will likely start the day Check zone4 for Start lists

Sunday Classic Interval start  - the oder open Category will likely start the day, Check zone 4 for start lists



Skis: Skis will either need to be dropped off in the wax trailer the night/day before your race your race. Skis need to be clean of grip and glide wax. 

Please do not bring your skis at the last moment as you will frustrate the wax team and your skis will not be given priority and the wax quality could suffer. 




Food: Athletes will be responsible for all of their food. Food planning will depend on each athletes as everyone is going to have different starting times. Once starting times are posted we will recommend a food planning schedule. It will be important to have pre - race snacks post race snacks and a post race meal planned. Do not wait until you get home to eat as you will be to hungry and this will impact your recovery for the following day. 


In the USA when we race different teams have a tail gate party for food for athletes and volunteers. This looks like a table with slow cookers, snacks, drinks. It creates a nice social way to end the race and be well fed after the race. It also helps the volunteers and coaches that are busy through the day supporting athletes. If there is someone that is interested in organizing this please let me kno.


What to bring:

1 Skate or Classic Warm up and Race skis depending on the day

2.  Clothing for warm up racing and post race. Make sure that you change your base layers to so that you are warm right away after your race. 

3. Food for pre and post race


Day 

Time 

Type of Wax prep

Number of Athletes

Thursday Dec 12

6:30 - 8:30 

Glide prep for classic sprints

29

Friday Dec 13th

6:30am - 9am

Grip prep for Classic Open Sprints

3

Friday Dec 13th

11am - 2pm 

grip prep for U16-U18 sprints

26

Saturday Dec 14th

6:30 - end of races 

Glide for Skate skis

51

Saturday Dec 14th

1pm - 4pm 

Glide Prep for Sunday Classic skis

46

Sunday Dec 15th

6:30am - 9am

Grip prep for Classic interval start race

46




Weekly Training 

Date: Tuesday Dec 10th
Time: 6:30 - 8pm
Location: Camp Fortune Lower Parking lot
Training: Technical down hill practice, we will be skiing on the snow at Camp Fortune Ski Hill
Equipment: skate rock skis do not bring good skis, water bottle, head lamp
Notes: please bring running shoes as the hill might be all ice after this rain and we will do running and core if the hill is too icy

Date: Thursday Dec 12th 
Time: 6:30 - 8pm
Location: Nakkertok
Training: Race prep Intensity Classic
Notes: You will need to bring your race skis for Friday to be left in the trailer. 

Date: Friday, Dec 13th
Time: 9am open classic sprints 2pm U16-U18 sprint qualifier only
Location: Nakkertok South

Date: Saturday, Dec 14th
Time: 9 - 2pm Skate interval start races check zone4 for start list
Location: Nakkertok South

Date: Saturday, Dec 15th
Time: 9 - 2pm Classic interval start races check zone4 for start list
Location: Nakkertok South

Train Dec 3rd to Dec 8th

posted Dec 2, 2019, 4:40 PM by Maurice Samm   [ updated Dec 2, 2019, 6:16 PM ]

If you are having trouble viewing all of the content on your mobile device scroll
to the bottom of the page and click the button view as desk top and that will allow
you to see everything

This time of year we never know if there is going to be snow, rain or ice so always bring running shoes with you. 

Important up Coming dates
 

Dec 6 and 7 Premier Neige races in Morin Heights - Registeration is open please do not buy the supper as we will be doing our own food. 
Dec 13-15 Q-Cup #1 Nakkertok Candy Cane Cup - registration link https://zone4.ca/event/2019/CandyCaneCup2019/  
Registration closes December 9th It is highly recommended that all athletes sign up for Saturday and Sundays races. These are going to be great races with great competition. 
Dec 19th Christmas Candy Cane Challenge this will be a club wide ski challenge night with will involve hot chocolate, candy canes and tons of fun. 

Dec 6-7 Morin Heights Night Races
Registeration link is here https://www.fondeurslaurentides.ca/evenement/invitation-premiere-neige-morin-heights please do not sign up for the supper as we will do our own food, last year the food was not vey good. 

Here is the plan for the two days. 

Coaches: Moe and Sophie


Trip Coordinator: Moe


Support: Tony, Pat, Pierre Trudel


Departure: Friday – 12noon – Enterprise, 1020 Boulevard Saint-joseph Gatineau


Return: Saturday  10:30pm athletes will call/text when we are 30mins from Gatineau pick up will be at the Enterprise


Accommodation: We have a 7 Cabins Rented with Kitchens 15mins walking distance to the race site.  

Cabins address

185 rue Bennett Morin Heights, Québec J0R 1H0



Food: Athletes will be responsible Friday Lunch, Friday Pre-race food (second lunch), and their own snacks. As these are night races we will need some slow cookers to keep food warm for after the races. 


We will need 4 slow cookers with stew/chilli for Friday Night, we will prepare food for Saturday. If you are able to prepare and send your slow cooker please let me know. The food will need to be put in a spill proof container outside of the slow cooker. For transport We will have bread and snacks available for athletes on top of the stew/chilli. Here is the link to sign up for food https://docs.google.com/spreadsheets/d/1TP9M2H8UFhdC0fnWY_8qvAD1huCGHs_cTpaC2SRonf4/edit?usp=sharing


Sign up for slow cook full of warm food, we will need one veggie option.


Contact info: Moe: 819-593-4083 Sophie: 819-593-4072


What to bring:

1 Pack a lunch and pre race food for Friday; bring $ for food stop on the way home. 

2 Ski equipment (Skate & Classic training and race Skis, Boots, and Poles)

3 Water Bottle and Water bottle holder

4 Plate, Bowl, Spoon, Fork, Knife and Cup 

5 Ski and warm-up clothing for all weather they are predicting -8 to -10 for race time

6 Journal note book for notes

7 Homework we will have lots of time on Saturday for homework waiting for the race

8 Toiletries


Athletes signed up with cabin Assignment



Athletes/Coaches

Cabin 

Athletes/Coaches

Cabin



Stella Duncan

1

Ry Prior

4

Moe

7

Magalie Daoust

1

Felix Blouin

4

Pat

7

Sophie

1

Skylar Samm

4

Tony

7

Thomas Trudel

2

Niklas Kolodziej

4

Pierre

7

Antoine Gauthier

2

Jean-Nicolas de Broeck

4



Saer Edwards

2

Beatrice Fortin

5



Mika Hofer

2

Marieke Bakker-Westeinde

5



Olivier Picard

2

Stella McElligott

5



Isabelle Haag

3

Julia Iwanowski

5



Marisa Iwanowski

3

Sienna Brennan

6



Tory Audet

3

Ariane Blouin

6



Celena Cossette-Chan

3

Maisie Haddrell-Anning

6



Aspen Walker-Charron

3

Rachel Claydon-Kaarsberg

6





Schedule 



Schedule and Activities

Time

Time til next activity

Leave Hull Enterprise

12h 0m

2h

Arrive Morin Heights

14h 0m

15m

Athletes to accommodation to drop off gear 

14h 0m


Set Trailer

14h 15m

30m

Organize skis and waxing

14h 45m

30m

Glide Wax

15h 15m

1h

Test kick

16h 15m

30m

Apply Kick Wax

16h 45m

30m

Skis ready

17h 15m

45m

Race u14 (Supporting but not accommodating)

18h


Skis ready

18h 15m

45m

Race U16 to open Women

19h


Skis ready

19h 15m

45m

Race U16 to open Men

20h

30m

pack up and awards

20h 30m

30m

Head to accommodations, eat social time

21h

1h30m

Lights Out 

23h





Saturday



Organize skis and waxing

14h 45m

30m

Glide Wax

15h 15m

1h

Test kick

16h 15m

30m

Apply Kick Wax

16h 45m

30m

Skis ready

17h 15m

45m

Race u14 (Supporting but not accommodating)

18h


Skis ready

18h 15m

45m

Race U16 to open Women

19h


Skis ready

19h 15m

45m

Race U16 to open Men

20h


Head Home to Enterprise

20h 30m

2h

Arrive Enterprise

22h 30m









Nordiq Canada Race License

If you have not signed up for your Nordiq Canada race license you 
will need to do so. All nordic race athletes need this. Below is the link and all 
the information that you need. 

CCC: http://www.cccski.com/Events/License-Applications.aspx    (Purchase annual license)

SFQ: Included in Program registration

Info needed:

Club official:Maurice Samm 

Club Coach: Maurice Samm

Coach NCCP#1217212

Coach Level: Competition Development

Lots of people ask me about CPL or Canada Points list. This is the ranking
list of everyone in Canada and most international athletes.

You can look at this page for a description of the CPL list and the link to the actual list.
An interesting factoid is that we have 10 athletes in our training group that are ranked
top 10 in their year of birth in Canada. See if you can figure out who these athletes are.



Weekly Training 

Date: Tuesday Dec 3rd
Time: 6:30 - 8pm
Location: Camp Fortune Lower Parking lot
Training: Technical down hill practice, we will be skiing on the snow at Camp Fortune Ski Hill
Equipment: Skate or classic rock skis do not bring good skis, water bottle, head lamp
Notes: Please bring head lamps as it is dark during practice. 

Date: Thursday Dec 5th
Time: 6:30 - 8pm
Location: Camp Fortune Lower Parking Lot
Training: Race prep Intensity Skate 
Notes: 

Date: Friday, Dec 6th Leave for Morin Heights
Time: 12noon
Location: Enterprise
1020 Boulevard Saint-Joseph 


Date: Saturday, Dec 7th  
Time: 10 - 12noon
Location: TBD depends on snow
Training: Self training 
Notes: 




Cost for non-Nakkertok members is $10 cash
(Payable whenCost for non-Nakkertok members is $10 cash
(Payable when you pickCost for non-Nakkertok members is $10 cash
(P

Training Nov 25 to Dec 1st

posted Nov 25, 2019, 9:35 AM by Maurice Samm   [ updated Nov 25, 2019, 8:09 PM ]

If you are having trouble viewing all of the content on your mobile device scroll
to the bottom of the page and click the button view as desk top and that will allow
you to see everything

This time of year we never know if there is going to be snow, rain or ice so always bring running shoes with you. 
Important up Coming dates
 

November 30th -Dec 1 on-snow Camp this camp will be at Nakkertok or in the park, more details to come. Schedule will be training Friday night, trainings on Saturday afternoon and Sunday and we will do a Time Trail on Sunday with Nakkertok. 
Dec 1st Time Trial  Race Notice is HERE 
Dec 6 and 7 Premier Neige races in Morin Heights - Registeration is open please do not buy the supper as we will be doing our own food. 
Dec 13-15 Q-Cup #1 Nakkertok Candy Cane Cup - registration link https://zone4.ca/event/2019/CandyCaneCup2019/ 
Dec 18th Christmas Candy Cane Challenge. 

On Snow Camp -
This week end will be a local Camp. We will use the facilities at Nakkertok South
Athletes will stay at home and will be responsible foe their own food. 

Friday 7 - 9pm - we will be doing some speed work and talking about how we can gain seconds out of each part of the race course. 
Saturday noon - 4pm this will be a Technique session with video analysis we will also be doing a talk about what to expect for a Quebec Cup.
Sunday 8am to noon - Time trial and race debrief. Athletes will need to create three process goals for the time trial and debrief how well they were able to attain these goals.  

Dec 6-7
Registeration link is here https://www.fondeurslaurentides.ca/evenement/invitation-premiere-neige-morin-heights please do not sign up for the supper as we will do out own food, last year the food was not vey good. 

Here is the plan for the two days. 
Activity
Time
Time til next activity
Leave Hull Enterprise
12h 0m
2h
Arrive Morin Heights
14h 0m
15m
Athletes to accommodation to drop off gear 
14h 0m

Set Trailer
14h 15m
30m
Organize skis and waxing
14h 45m
30m
Glide Wax
15h 15m
1h
Test kick
16h 15m
30m
Apply Kick Wax
16h 45m
30m
Skis ready
17h 15m
45m
Race u14 (Supporting but not accommodating)
18h

Skis ready
18h 15m
45m
Race U16 to open Women
19h

Skis ready
19h 15m
45m
Race U16 to open Men
20h

Head to accommodation
20h 30m




Saturday


Organize skis and waxing
14h 45m
30m
Glide Wax
15h 15m
1h
Test kick
16h 15m
30m
Apply Kick Wax
16h 45m
30m
Skis ready
17h 15m
45m
Race u14 (Supporting but not accommodating)
18h

Skis ready
18h 15m
45m
Race U16 to open Women
19h

Skis ready
19h 15m
45m
Race U16 to open Men
20h

Head Home to Enterprise
20h 30m
2h
Arrive Entrprise
22h 30m





Nordiq Canada Race License

If you have not signed up for your Nordiq Canada race license you 
will need to do so. All nordic race athletes need this. Below is the link and all 
the information that you need. 

CCC: http://www.cccski.com/Events/License-Applications.aspx    (Purchase annual license)

SFQ: Included in Program registration

Info needed:

Club official:Maurice Samm 

Club Coach: Maurice Samm

Coach NCCP#1217212

Coach Level: Competition Development

Lots of people ask me about CPL or Canada Points list. This is the ranking
list of everyone in Canada and most international athletes.

You can look at this page for a description of the CPL list and the link to the actual list.
An interesting factoid is that we have 10 athletes in our training group that are ranked
top 10 in their year of birth in Canada. See if you can figure out who these athletes are.



Weekly Training 

Date: Tuesday Nov 26th
Time: 6:30 - 8pm
Location: Chalets Des Erable
Training: Wax Clinic, running and core
Equipment: Running Shoes, water bottle, head lamp, pair of race skis to practice waxing. 
Notes: Please bring head lamps as it is dark during practice. 

Date: Thursday Nov 28st
Time: 6:30 - 8pm
Location: Heritage Gym 
Training: Running Shoes, gym clothing water bottle. 
Notes: There is a chance of snow Wednesday if this happens then we will ski at P10 I will update on Wednesday

Date: Friday, November 29th (on-snow camp) Everyone is welcome to participate regardless if you signed up for the on snow camp. 
Time: 7pm to 9pm
Location: Nakkertok South
Training: Skate, zone 1 ski with tactical technique work (how to gain seconds out of every part of the course)
Notes:  Please bring $15 for Nakkertrak fee and put it into the yellow box on the side of the trail. 

Date: Saturday, Nov 30th (on-snow camp) Everyone is welcome to participate regardless if you signed up for the on snow camp 
Time: 12noon until 4pm
Location: Nakkertrak
Training: Classic with video technique work
Notes: Please bring $15 for Nakkertrak fee and put it into the yellow box on the side of the trail. 

Date: Sunday December 1st (on-snow camp) Everyone is welcome to participate regardless if you signed up for the on snow camp 
Time: 8am - 12pm Skate Time Trial
Location: Nakkertok South
Notes:  Cost for non-Nakkertok members is $10 cash
(Payable when you pick-up your bib)

 Race Notice is HERE 

Volunteers are always needed, Come watch you kid race and help to at the same time 




Cost for non-Nakkertok members is $10 cash
(Payable whenCost for non-Nakkertok members is $10 cash
(Payable when you pickCost for non-Nakkertok members is $10 cash
(P

Training November 18th to 23rd

posted Nov 18, 2019, 8:47 PM by Maurice Samm   [ updated Nov 23, 2019, 6:50 AM ]


If you are having trouble viewing all of the content on your mobile device scroll
to the bottom of the page and click the button view as desk top and that will allow
you to see everything

This time of year we never know if there is going to be snow, rain or ice so always bring running shoes with you. 
Important up Coming dates
 
November 23 and 24 community coaching work shop. 
November 30th -Dec 1 on-snow Camp this camp will be at Nakkertok or in the park, more details to come. Schedule will be training Friday night, 2 trainings on Saturday and Sunday and we will do a Time Trail on Sunday with Nakkertok. 
Dec 6 and 7 Premier Neige races in Morin Heights 
Dec 13-15 Q-Cup #1 Nakkertok Candy Cane Cup 


Nordiq Canada Race License

If you have not signed up for your Nordiq Canada race license you 
will need to do so. All nordic race athletes need this. Below is the link and all 
the information that you need. 

CCC: http://www.cccski.com/Events/License-Applications.aspx    (Purchase annual license)

SFQ: Included in Program registration

Info needed:

Club official:Maurice Samm 

Club Coach: Maurice Samm

Coach NCCP#1217212

Coach Level: Competition Development

Lots of people ask me about CPL or Canada Points list. This is the ranking
list of everyone in Canada and most international athletes.

You can look at this page for a description of the CPL list and the link to the actual list.
An interesting factoid is that we have 10 athletes in our training group that are ranked
top 10 in their year of birth in Canada. See if you can figure out who these athletes are.



Weekly Training 

Date: Tuesday Nov 19th
Time: 6:30 - 8pm
Location: P10
Training: Skate Rock Skiing, do not bring good skis, skate you 
Equipment: rock skis, water bottle, head lamp
Notes: Please bring head lamps as it is dark during practice. Running shoes as back up. 

Date: Thursday November 21st
Time: 6:30 - 8pm
Location: P10
Training: Skate Rock skiing
Equipment:  rock skis do not bring good skis, water bottle, head lamp
Notes: Please bring head lamps as it is dark during practice. Please bring running shoes as back up as there maybe rain in the forecast and we might have to change practice if it is
too icy. 

Date: Saturday  November 23rd
Time: 9 - 11am
Location: Self training you choose the style
Training: 90 mins zone1 
Notes:  official practice has been moved to Sunday 
in order to ski on the Nakkertrak. 

Date Sunday November 24th 
Time: 11:30 - 1:30pm
Location: Nakkertok South cost $15 please bring cash. 
Notes: Skate skiing technical skiing and 4x4min zone 4 with 4 mins rest. 

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