September 18-24

posted Sep 18, 2017, 8:59 AM by Katie McMahon   [ updated ]

Below are a few reminders as well as the training for this week.


*Time Trial this Saturday!

Athlete sign up: https://www.webscorer.com/register?raceid=113639&owner=1

Volunteer sign up:

https://docs.google.com/spreadsheets/d/1jz2AnLDVQ-HE6hKEj7TIKWIoxv6-WOe0L5D5QhCatKc/edit#gid=1413915806


1) Athlete meetings sign up: https://docs.google.com/spreadsheets/d/1toI0iP5dbYhVOFtUE3Jf4XqXv2ySj3SwFZjL-XXS8PA/edit?usp=drive_web


2) Mandatory meeting for all athletes and parents tuesday sept. 19th.


3) Sign up/pay for your sportlog accounts. https://sportlog.ca/register


4) Training Plans for 2017/2018

Here is the list of athletes and training plans for this summer/fall/winter. I have arranged

the hours list by birthdate as a way to make this some what personal. You are allowed to

tell each other which plan I have suggested for you. These are my suggest hours for you,

if you have questions as to why I have made my decisions or you would like to change the

hours I have suggested. Please talk with me about it these are not set in stone.


BirthDate

Training Volume per year

2001-09-26

450

1999-06-03

600

2001-06-03

450

2001-09-18

450

2000-07-25

500

2000-11-05

500

2001-03-08

450

2001-02-07

500

2000-08-15

450

2000-12-01

500

2001-12-31

400

2002-03-08

400

2003-06-15

400

2001-03-17

400

2000-02-27

450

1999-10-22

500

1999-05-16

500

1998-04-10

500

2000-06-13

500

2003-08-20

400

2001-05-05

450

2003-10-12

400

2003-10-29

400

2000-10-20

500

2003-06-25

400

2001-09-19

400

2003-12-13

400

2001-01-05

500

2002-03-25

400

1999-12-26

500

2003-12-16

400

2001-04-19

450


Here are the links to the different training plans. We will be discussing these in 

practice over the next week.


400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing



Tuesday, September 19

Activity: Race Season meeting. MANDATORY for all athlete's and at least 1 parent per athlete

Technique:

Location: Chalet des Erables (give yourselves time to walk up. Meeting starts at 6:30)

Time: 6:30-8:00pm

Notes: *Skinouk athletes you will have a meeting on thursday evening after practice. Tonight you are at RPA with Sophie.


Thursday, September 21

Activity: Roller ski z4 intensity

Junior + = 4x4mins z4 (last 30sec z5)

Juvi = 4x3mins z4 (last 30sec z5)

Technique: Roller ski skate

Location: Relais Plein Air

Time: 6:30:8:00pm

Notes: Wear heart rate monitors AND HEADLAMPS


Saturday, September 23

Activity: Time Trial

Technique: Skate Roller ski

Location: P8

Time: 8-11:00am *see race notice for start times

Notes: Wear heart rate monitors, bring water and a snack.


Sunday, September 24

Activity: Trail Run/z1 ski bound technique

Technique: running with poles

Location: Camp Fortune lower parking lot

Time: 9-11am

Notes: Wear heart rate monitors


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September 11-17

posted Sep 11, 2017, 10:25 AM by Katie McMahon   [ updated Sep 15, 2017, 12:44 PM ]

Welcome/Welcome back everyone!! Let the fall training begin :)


Below are a few reminders as well as the training for this week.


1) Athlete meetings sign up: https://docs.google.com/spreadsheets/d/1toI0iP5dbYhVOFtUE3Jf4XqXv2ySj3SwFZjL-XXS8PA/edit?usp=drive_web


2) Mandatory meeting for all athletes and parents next tuesday sept. 19th.


3) Sign up/pay for your sportlog accounts. https://sportlog.ca/register


4) Training Plans for 2017/2018

Here is the list of athletes and training plans for this summer/fall/winter. I have arranged

the hours list by birthdate as a way to make this some what personal. You are allowed to

tell each other which plan I have suggested for you. These are my suggest hours for you,

if you have questions as to why I have made my decisions or you would like to change the

hours I have suggested. Please talk with me about it these are not set in stone.


BirthDate

Training Volume per year

2001-09-26

450

1999-06-03

600

2001-06-03

450

2001-09-18

450

2000-07-25

500

2000-11-05

500

2001-03-08

450

2001-02-07

500

2000-08-15

450

2000-12-01

500

2001-12-31

400

2002-03-08

400

2003-06-15

400

2001-03-17

400

2000-02-27

450

1999-10-22

500

1999-05-16

500

1998-04-10

500

2000-06-13

500

2003-08-20

400

2001-05-05

450

2003-10-12

400

2003-10-29

400

2000-10-20

500

2003-06-25

400

2001-09-19

400

2003-12-13

400

2001-01-05

500

2002-03-25

400

1999-12-26

500

2003-12-16

400

2001-04-19

450


Here are the links to the different training plans. We will be discussing these in 

practice over the next week.


400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing



Tuesday, September 12

Activity: 4x4mins z4 Team Relays

Technique: Trail Running

Location: Camp Fortune lower parking lot

Time: 6:30-8:00pm

Notes: Wear your Heart Rate monitors


Thursday, September 14

Activity: Roller ski volume + speed 10x15sec

Technique: Roller ski skate

Location: P8

Time: 6:30:8:00pm

Notes: Wear heart rate monitors


Saturday, September 16

Activity: Adirondacks camp or LSD ski walk/run

Technique: running/hiking with poles

Location: p19 (first parking lot on left after you drive through gates at Lac Philippe)

Time: 9-11:30am

Notes: Wear heart rate monitors, bring water and a snack.


Sunday, September 17

Activity: Adirondacks camp or Distance Roller ski

Technique: Classic roller ski

Location: P8

Time: 8-11am

Notes: Wear heart rate monitors

August 28-31

posted Aug 28, 2017, 6:45 AM by Katie McMahon   [ updated Aug 30, 2017, 10:51 AM ]

This is our last week of summer training :) After thursday's practice we

will be taking a a break until September 12th when Fall training will commence.

***This does not mean that you will not be training. Please follow your training

plans for self training for next week.


1) Sign up/pay for your sportlog accounts. https://sportlog.ca/register


2) Training Plans for 2017/2018

Here is the list of athletes and training plans for this summer/fall/winter. I have arranged

the hours list by birthdate as a way to make this some what personal. You are allowed to

tell each other which plan I have suggested for you. These are my suggest hours for you,

if you have questions as to why I have made my decisions or you would like to change the

hours I have suggested. Please talk with me about it these are not set in stone.


BirthDate

Training Volume per year

2001-09-26

450

1999-06-03

600

2001-06-03

450

2001-09-18

450

2000-07-25

500

2000-11-05

500

2001-03-08

450

2001-02-07

500

2000-08-15

450

2000-12-01

500

2001-12-31

400

2002-03-08

400

2003-06-15

400

2001-03-17

400

2000-02-27

450

1999-10-22

500

1999-05-16

500

1998-04-10

500

2000-06-13

500

2003-08-20

400

2001-05-05

450

2003-10-12

400

2003-10-29

400

2000-10-20

500

2003-06-25

400

2001-09-19

400

2003-12-13

400

2001-01-05

500

2002-03-25

400

1999-12-26

500

2003-12-16

400

2001-04-19

450


Here are the links to the different training plans. We will be discussing these in 

practice over the next week.


400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing



Tuesday, August 29

Activity: Orange Peel Run (20mins ish z3)

Technique: Trail Running

Location: P7

Time: 6:30-8:00pm

Notes: Wear your Heart Rate monitors


Wednesday, August 30

Activity: Strength

Technique: Meso 4

Location: Meredith Centre

Time: 6:30-8:00pm

Notes:


Thursday, August 31

Activity: Archery Tag

Technique:

Location: 1860 Bank Street, Unit #3B

Time: 6:30:8:00pm

Notes: Wear heart rate monitors




August 21-27

posted Aug 21, 2017, 7:18 AM by Katie McMahon   [ updated Aug 26, 2017, 11:54 AM ]

1) Sign up/pay for your sportlog accounts. https://sportlog.ca/register


2) Training Plans for 2017/2018

Here is the list of athletes and training plans for this summer/fall/winter. I have arranged

the hours list by birthdate as a way to make this some what personal. You are allowed to

tell each other which plan I have suggested for you. These are my suggest hours for you,

if you have questions as to why I have made my decisions or you would like to change the

hours I have suggested. Please talk with me about it these are not set in stone.


BirthDate

Training Volume per year

2001-09-26

450

1999-06-03

600

2001-06-03

450

2001-09-18

450

2000-07-25

500

2000-11-05

500

2001-03-08

450

2001-02-07

500

2000-08-15

450

2000-12-01

500

2001-12-31

400

2002-03-08

400

2003-06-15

400

2001-03-17

400

2000-02-27

450

1999-10-22

500

1999-05-16

500

1998-04-10

500

2000-06-13

500

2003-08-20

400

2001-05-05

450

2003-10-12

400

2003-10-29

400

2000-10-20

500

2003-06-25

400

2001-09-19

400

2003-12-13

400

2001-01-05

500

2002-03-25

400

1999-12-26

500

2003-12-16

400

2001-04-19

450


Here are the links to the different training plans. We will be discussing these in 

practice over the next week.


400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing



Tuesday, August 22

Activity: Penguin Uphill TT

Technique: Trail Running

Location: Visitor Centre

Time: 6:30-8:00pm

Notes: Wear your Heart Rate monitors


Wednesday, August 23

Activity: Strength

Technique: Meso 4

Location: Camp Fortune Biathlon Range or MC

Time: 6:00-8:00pm

Notes: This week we will be doing strength up at the range with the biathletes or at the

gym. Athlete's choice.


Thursday, August 24

Activity: Skate Team Sprints (3x4mins z4)

Technique: Skate Roller ski

Location: P8

Time: 6:30:8:00pm

Notes: Wear heart rate monitors



Sunday, August 27

Activity: Long z3 tempo

Technique: Skate

Location: P10

Time: 8:30-11


August 14-20

posted Aug 11, 2017, 12:40 PM by Katie McMahon   [ updated Aug 17, 2017, 7:46 AM ]

*Time Trial this sunday.

https://www.webscorer.com/register?raceid=109415&owner=1


1) Sign up/pay for your sportlog accounts. https://sportlog.ca/register


2) Training Plans for 2017/2018

Here is the list of athletes and training plans for this summer/fall/winter. I have arranged

the hours list by birthdate as a way to make this some what personal. You are allowed to

tell each other which plan I have suggested for you. These are my suggest hours for you,

if you have questions as to why I have made my decisions or you would like to change the

hours I have suggested. Please talk with me about it these are not set in stone.


BirthDate

Training Volume per year

2001-09-26

450

1999-06-03

600

2001-06-03

450

2001-09-18

450

2000-07-25

500

2000-11-05

500

2001-03-08

450

2001-02-07

500

2000-08-15

450

2000-12-01

500

2001-12-31

400

2002-03-08

400

2003-06-15

400

2001-03-17

400

2000-02-27

450

1999-10-22

500

1999-05-16

500

1998-04-10

500

2000-06-13

500

2003-08-20

400

2001-05-05

450

2003-10-12

400

2003-10-29

400

2000-10-20

500

2003-06-25

400

2001-09-19

400

2003-12-13

400

2001-01-05

500

2002-03-25

400

1999-12-26

500

2003-12-16

400

2001-04-19

450


Here are the links to the different training plans. We will be discussing these in 

practice over the next week.


400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing



Tuesday, August 15

Activity: Fartlek intervals

Technique: Trail Running

Location: Camp Fortune

Time: 6:30-8:00pm

Notes: Wear your Heart Rate monitors


Wednesday, August 16

Activity: Strength

Technique: Meso 4

Location: Camp Fortune Biathlon Range or MC

Time: 6:00-8:00pm

Notes: This week we will be doing strength up at the range with the biathletes or at the

gym. Athlete's choice.


Thursday, August 17

Activity: Classic striding technique + z4

Technique: Classic Roller ski

Location: Asticou (parking lot next to the track)

Time: 6:30:8:00pm

Notes: Wear heart rate monitors



Sunday, August 20

Activity: Uphill TT

Technique: Classic roller ski skate if you do not have classic skis

Location:

Time: See race notice


August 7-13

posted Aug 7, 2017, 10:54 AM by Katie McMahon

*Wednesday Strength Practice is at the Range or at the gym. Katie will

be at the range covering biathlon practice while Eric is away. Moe will be

at the gym. WE ARE STARTING MESO 4!! Familiarize yourself with the meso

and come prepared.



1) Sign up/pay for your sportlog accounts. https://sportlog.ca/register


2) Training Plans for 2017/2018

Here is the list of athletes and training plans for this summer/fall/winter. I have arranged

the hours list by birthdate as a way to make this some what personal. You are allowed to

tell each other which plan I have suggested for you. These are my suggest hours for you,

if you have questions as to why I have made my decisions or you would like to change the

hours I have suggested. Please talk with me about it these are not set in stone.


BirthDate

Training Volume per year

2001-09-26

450

1999-06-03

600

2001-06-03

450

2001-09-18

450

2000-07-25

500

2000-11-05

500

2001-03-08

450

2001-02-07

500

2000-08-15

450

2000-12-01

500

2001-12-31

400

2002-03-08

400

2003-06-15

400

2001-03-17

400

2000-02-27

450

1999-10-22

500

1999-05-16

500

1998-04-10

500

2000-06-13

500

2003-08-20

400

2001-05-05

450

2003-10-12

400

2003-10-29

400

2000-10-20

500

2003-06-25

400

2001-09-19

400

2003-12-13

400

2001-01-05

500

2002-03-25

400

1999-12-26

500

2003-12-16

400

2001-04-19

450


Here are the links to the different training plans. We will be discussing these in 

practice over the next week.


400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing



Tuesday, August 8

Activity: Run Wolf Trail with swim at the end

Technique: Trail Running

Location: P13

Time: 6:30-8:00pm

Notes: Wear your Heart Rate monitors


Wednesday, August 9

Activity: Strength at Biathlon Range

Technique: Meso 4

Location: Camp Fortune Biathlon Range

Time: 6:00-8:00pm

Notes: This week we will be doing strength up at the range with the biathletes or at the

gym. Athlete's choice.


Thursday, August 10

Activity: Roller ski video technique

Technique: Athlete choice

Location: P8

Time: 6:30:8:00pm

Notes: Wear heart rate monitors



Sunday, August 13

Activity: Roller skiing the loop with specific strength. 2x10mins arms only, 2x10mins legs only.

Technique: Skate roller ski

Location: P8

Time: 8:30-11:00

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July 31-August 6

posted Jul 31, 2017, 12:23 PM by Katie McMahon   [ updated Aug 1, 2017, 8:39 AM ]

*MEC 10k race on Sunday:

http://events.mec.ca/event/148916/mec-ottawa-race-four-11k-20k-30k-50k-trail-2017

**Wednesday Strength Practice is at the Range. Same Meso 3.

Practice is from 6-8pm, if you can only make it for 6:30pm, that is fine.



1) Sign up/pay for your sportlog accounts. https://sportlog.ca/register


2) Training Plans for 2017/2018

Here is the list of athletes and training plans for this summer/fall/winter. I have arranged

the hours list by birthdate as a way to make this some what personal. You are allowed to

tell each other which plan I have suggested for you. These are my suggest hours for you,

if you have questions as to why I have made my decisions or you would like to change the

hours I have suggested. Please talk with me about it these are not set in stone.


BirthDate

Training Volume per year

2001-09-26

450

1999-06-03

600

2001-06-03

450

2001-09-18

450

2000-07-25

500

2000-11-05

500

2001-03-08

450

2001-02-07

500

2000-08-15

450

2000-12-01

500

2001-12-31

400

2002-03-08

400

2003-06-15

400

2001-03-17

400

2000-02-27

450

1999-10-22

500

1999-05-16

500

1998-04-10

500

2000-06-13

500

2003-08-20

400

2001-05-05

450

2003-10-12

400

2003-10-29

400

2000-10-20

500

2003-06-25

400

2001-09-19

400

2003-12-13

400

2001-01-05

500

2002-03-25

400

1999-12-26

500

2003-12-16

400

2001-04-19

450


Here are the links to the different training plans. We will be discussing these in 

practice over the next week.


400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing



Tuesday, August 1

Activity: 3x1mile @ 3000m race pace. 5min recovery.

Technique: Running

Location: Chelsea Visitor Centre

Time: 6:30-8:00pm

Notes: Wear your Heart Rate monitors


Wednesday, August 2

Activity: Strength at Biathlon Range

Technique: Meso 3

Location: Camp Fortune Biathlon Range

Time: 6:00-8:00pm

Notes: This week we will be doing strength up at the range with the biathletes.


Thursday, August 3

Activity: Roller ski double pole and speed

Technique: Skate Roller ski

Location: Relais Plein Air

Time: 6:30:8:00pm

Notes: Wear heart rate monitors



Sunday, August 6

Activity: MEC 11km trail race

Technique: Trail Running

Location: Camp Fortune

Time: See race notice

July 24-30

posted Jul 24, 2017, 8:21 AM by Katie McMahon

*Wednesday Strength Practice is at the Range. Same Meso 3.

Practice is from 6-8pm, if you can only make it for 6:30pm, that is fine.



1) Sign up/pay for your sportlog accounts. https://sportlog.ca/register


2) Training Plans for 2017/2018

Here is the list of athletes and training plans for this summer/fall/winter. I have arranged

the hours list by birthdate as a way to make this some what personal. You are allowed to

tell each other which plan I have suggested for you. These are my suggest hours for you,

if you have questions as to why I have made my decisions or you would like to change the

hours I have suggested. Please talk with me about it these are not set in stone.


BirthDate

Training Volume per year

2001-09-26

450

1999-06-03

600

2001-06-03

450

2001-09-18

450

2000-07-25

500

2000-11-05

500

2001-03-08

450

2001-02-07

500

2000-08-15

450

2000-12-01

500

2001-12-31

400

2002-03-08

400

2003-06-15

400

2001-03-17

400

2000-02-27

450

1999-10-22

500

1999-05-16

500

1998-04-10

500

2000-06-13

500

2003-08-20

400

2001-05-05

450

2003-10-12

400

2003-10-29

400

2000-10-20

500

2003-06-25

400

2001-09-19

400

2003-12-13

400

2001-01-05

500

2002-03-25

400

1999-12-26

500

2003-12-16

400

2001-04-19

450


Here are the links to the different training plans. We will be discussing these in 

practice over the next week.


400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing



Tuesday, July 25

Activity: Penguin TT

Technique: Running

Location: Chelsea Visitor Centre

Time: 6:30-8:00pm

Notes: Wear your Heart Rate monitors


Wednesday, July 26

Activity: Strength at Biathlon Range

Technique: Meso 3

Location: Camp Fortune Biathlon Range

Time: 6:00-8:00pm

Notes: This week we will be doing strength up at the range with the biathletes.


Thursday, July 27

Activity: Specific roller ski strength + speed

Technique: Classic Roller ski

Location: P8

Time: 6:30:8:00pm

Notes: Wear heart rate monitors



Sunday, July 30

Activity: Loop of the park distance with some accelerations

Technique: Classic Roller ski

Location: P8

Time: 8:30-11am

July 17-23

posted Jul 17, 2017, 7:57 AM by Katie McMahon   [ updated Jul 21, 2017, 10:41 AM ]

*Wednesday Strength Practice is at the Range. Same Meso 3.

Practice is from 6-8pm, if you can only make it for 6:30pm, that is fine.


**Time Trial this weekend!!! Register here:

https://www.webscorer.com/register?raceid=106962&owner=1#wsbtnsec

Deadline is Friday @11:59pm


1) Sign up/pay for your sportlog accounts. https://sportlog.ca/register


2) Training Plans for 2017/2018

Here is the list of athletes and training plans for this summer/fall/winter. I have arranged

the hours list by birthdate as a way to make this some what personal. You are allowed to

tell each other which plan I have suggested for you. These are my suggest hours for you,

if you have questions as to why I have made my decisions or you would like to change the

hours I have suggested. Please talk with me about it these are not set in stone.


BirthDate

Training Volume per year

2001-09-26

450

1999-06-03

600

2001-06-03

450

2001-09-18

450

2000-07-25

500

2000-11-05

500

2001-03-08

450

2001-02-07

500

2000-08-15

450

2000-12-01

500

2001-12-31

400

2002-03-08

400

2003-06-15

400

2001-03-17

400

2000-02-27

450

1999-10-22

500

1999-05-16

500

1998-04-10

500

2000-06-13

500

2003-08-20

400

2001-05-05

450

2003-10-12

400

2003-10-29

400

2000-10-20

500

2003-06-25

400

2001-09-19

400

2003-12-13

400

2001-01-05

500

2002-03-25

400

1999-12-26

500

2003-12-16

400

2001-04-19

450


Here are the links to the different training plans. We will be discussing these in 

practice over the next week.


400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing



Tuesday, July 18

Activity: 3000m +1000m running test

Location: Philemon Wright

Time: 6:30-8:00pm

Notes:


Wednesday, July 19

Activity: Strength at Biathlon Range

Technique: Meso 3

Location: Camp Fortune Biathlon Range

Time: 6:00-8:00pm

Notes: This week we will be doing strength up at the range with the biathletes.


Thursday, July 20

Activity: Skate Roller ski intensity

3x6mins z3 (last minute in z4)

Location: P8

Time: 6:30:8:00pm

Notes: Wear heart rate monitors



Sunday, July 23

Activity: P8-P9 Time Trial

Technique: Skate

Location: P8

Time: 7:30-10am (please see your own start time to give yourself enough time to warm up).

Notes:

July 10-16

posted Jul 10, 2017, 7:14 AM by Katie McMahon   [ updated Jul 13, 2017, 12:20 PM by Maurice Samm ]

1) Send Katie your resting heart rates


2) Those coming to the gym, please bring your own strength plan. You

can find it in the filing cabinet on our training website.


3) Sign up/pay for your sportlog accounts. https://sportlog.ca/register


4) Training Plans for 2017/2018

Here is the list of athletes and training plans for this summer/fall/winter. I have arranged

the hours list by birthdate as a way to make this some what personal. You are allowed to

tell each other which plan I have suggested for you. These are my suggest hours for you,

if you have questions as to why I have made my decisions or you would like to change the

hours I have suggested. Please talk with me about it these are not set in stone.


BirthDate

Training Volume per year

2001-09-26

450

1999-06-03

600

2001-06-03

450

2001-09-18

450

2000-07-25

500

2000-11-05

500

2001-03-08

450

2001-02-07

500

2000-08-15

450

2000-12-01

500

2001-12-31

400

2002-03-08

400

2003-06-15

400

2001-03-17

400

2000-02-27

450

1999-10-22

500

1999-05-16

500

1998-04-10

500

2000-06-13

500

2003-08-20

400

2001-05-05

450

2003-10-12

400

2003-10-29

400

2000-10-20

500

2003-06-25

400

2001-09-19

400

2003-12-13

400

2001-01-05

500

2002-03-25

400

1999-12-26

500

2003-12-16

400

2001-04-19

450


Here are the links to the different training plans. We will be discussing these in 

practice over the next week.


400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing



Tuesday, July 11

Activity: One skate technique and speed

Location: P8

Time: 6:30-8:00pm

Notes:


Wednesday, July 12

Activity: Gym

Technique: Meso 3

Location: Meredith Centre

Time: 6:30-8:00pm

Notes: Bring $7 for entrance fee and clean indoor running shoes

as well as your plan on your phone or printed out.


Thursday, July 13

Activity: Personal Techique Session

Location: P8

Time: 6:30:8:00pm

Notes: either classic or skate



Sunday, July 16

Activity: Double Pole distance

Technique: Classic or douple pole on skate skis

Location: Parc Moussette

Time: 9-11

Notes: Please bring water and a snack

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