November 13-19

posted Nov 13, 2017, 3:28 PM by Katie McMahon   [ updated Nov 16, 2017, 12:05 PM ]

Tuesday, November 14 Cegep Practice

Activity: ski at nakkertok

Technique:

Location:

Time: 8am - 9:30am

Notes:


Tuesday, November 14

Activity: Ski bounding intensity. 4

Technique: running with poles

Location: Camp Fortune

Time: 6:30-8pm

Notes: Please wear a headlamp and running poles


Thursday, November 16 Cegep Practice

Activity: 4 x 6mins zone 4 3mins rest

Technique: Skate

Location: Nakkertok

Time: 8am - 9:30am

Notes:


Thursday, November 16

Activity: 2x10mins z4 (prologue simulation)

Technique: skate roller ski

Location: P5

Time: 6:30am - 8pm

Notes: Wear a headlamp ***bring running shoes just in case!!


Saturday, November 18

Activity: Technical ON SNOW 

Technique: skate ski with 12 x 10 sec sprints

Location: Nakkertok south

Time: 1-3pm

Notes:


Sunday, November 19

Activity: On snow ski with 3 x 5mins zone 3

Technique: classic if they are able to create a hill in the snow loop otherwise it will be skate

Location: Nakkertok south

Time: 9-12

Notes:


November 6-12

posted Nov 6, 2017, 4:30 AM by Katie McMahon   [ updated Nov 10, 2017, 11:30 AM by Maurice Samm ]

It's SKI SWAP Week!!! 
1) Sell your Raffle tickets!
2) Get an item to put into the Silent Auction http://chelseanordiq.ivolunteer.com/auctionitemsrcd_2017
4) Volunteer Saturday evening and Sunday http://chelseanordiq.ivolunteer.com/skiswap_2017

Here are the links to the different training plans.

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, November 7 Cegep Practice

Activity: Ski specific strength

Technique: skate

Location: Relais plein air

Time: 8am - 9:30am

Notes:


Tuesday, November 7

Activity: Ski specific strength

Technique: skate roller ski

Location: Relais Plein Air

Time: 6:30-8pm

Notes: Please wear a headlamp


Thursday, November 9 Cegep Practice

Activity: Double pole technique

Technique: skate

Location: Relais plein air

Time: 8am - 9:30am

Notes:


Thursday, November 9

Activity: Double pole technique

Technique: Classic

Location: P5

Time: 6:30am - 8pm

Notes: Wear a headlamp


Saturday, November 11

Activity: Long distance classic roller ski

Location: P5

Time: 9-11am

Notes: Wear heart rate monitor and come prepared with running shoes just in case


Sunday, November 12

Activity: SKI SWAP

Technique: 

Location:

Time:

Notes:


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October 30-November 5

posted Oct 30, 2017, 5:09 AM by Katie McMahon   [ updated Nov 4, 2017, 11:34 AM ]


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, October 31 Cegep Practice

Activity: Classic Roller Ski

Technique: double pole

Location: Relais plein air

Time: 8am - 9:30am

Notes:


Tuesday, October 31

Activity: OFF

Technique:

Location:

Time:

Notes:



Thursday, November 2

Activity: Skate speed. 15x15sec on varied terrain

Technique: Skate Roller ski

Location: P5

Time: 6:30am - 8pm

Notes: Wear a headlamp


Saturday, November 4

Activity: Zone 4 rollerski striding. 4x6mins (equal rest)

Classic skiing

Location: P6

Time: 9-11am

Notes: Wear heart rate monitor and come prepared with running shoes just in case


Sunday, November 5

Activity: Quality Z1 distance run/ski walk

Technique: Trail run/ski walk with poles

Location: p5

Time: 9am - 11am

Notes: Wear heart rate monitor

*daylight savings

Training October 23rd to 29th

posted Oct 23, 2017, 8:02 AM by Maurice Samm   [ updated Oct 27, 2017, 7:22 PM ]

Wow what an amazing Jericho week end Chelsea Nordiq and

Skinouk you really impress!! App Gap, Roller ski technique of

the race course, Mount Mansfield, Time Trail and Biathlon Race, 

Che-Nouk Outdoor Bistro every night. Truly Amazing!!!


This week end, Saturday the 28th is the Skinouk Roller Ski Race. 

Registration is $20 and you need to sign up by Thursday the 26th.

Here is the race notice. 

Athletes it is important that you read through this so you understand,

it is not your parents job to read the race notice

(Parents you can read it if you like). https://docs.google.com/a/skinouk.ca/viewer?a=v&pid=sites&srcid=c2tpbm91ay5jYXxjbHViLXNraW5vdWt8Z3g6NzU5YzRlYzdiNzFmOTQ3YQ


Here is a link to the time trial on the week end https://www.webscorer.com/racedetails?raceid=118319&did=128939&cid=665822



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, October 24th Cegep Practice

Activity: Easy run, core, foam rolling

Technique: trail run

Location: Relais Plein Air

Time: 8am - 9:30am

Notes: CEGEP Morning Practices will continue with there

is consistently 5 athletes in attendance. This means that you will need to make this

a priority. It is not a good use of coach time for 1 or 2 athletes.


Tuesday, October 24th

Activity: Easy run, core foam rolling

Technique: trail run

Location: Chalet Des Erable

Time: 6:30-8:00pm

Notes:


Thursday, October 26th Cegep Practice

Activity: Intervals 30sec x 30Sec x 12 reps zone4 intensity

Technique: Skate

Location: Relais Plein Air

Time:8am - 9:30am

Notes: CEGEP Morning Practices will continue with there is

consistently 5 athletes in attendance. This means that you will need to

make this a priority. It is not a good use of coach time for 1 or 2 athletes


Thursday, October 26th

Activity: Intervals 30sec x 30Sec x 12 reps zone4 intensity

Technique: Skate Roller ski

Location: P5

Time: 6:30am - 8pm

Notes: Make sure to register for Skinouk Roller Ski Race


Saturday, October 28th

Activity: Skinouk Roller ski Race

Location: P5

Time: 8am

Notes: https://docs.google.com/a/skinouk.ca/viewer?a=v&pid=sites&srcid=c2tpbm91ay5jYXxjbHViLXNraW5vdWt8Z3g6NzU5YzRlYzdiNzFmOTQ3YQ


Sunday, October 29th

Activity: Long Run or 5km Gatineau 5km run

Technique: Running

Location: p6

Time: 9am - 11am

Notes: Be ready to run in the rain.

October 16-22

posted Oct 16, 2017, 4:39 AM by Katie McMahon

It's Jericho week!! Make sure you check your emails and

sign up for your food groups!!


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, October 17

Activity: Easy run and core

Technique: trail run

Location: Relais Plein Air

Time: 6:30-8:00pm

Notes:


Thursday, October 19

Activity: Jericho Camp

Technique:

Location:

Time:

Notes:


Saturday, October 21

Activity: Jericho

Location:

Time:

Notes:


Sunday, October 22

Activity: Jericho

Technique: 

Location:

Time:

Notes:

Training October 3rd - 15th (2 weeks of training)

posted Oct 2, 2017, 12:25 PM by Eric Schryer

Ok Folks this is a vey busy time of year lots to think about and act on. Below you will find information on race sign up, 

you must accomplish all of this this. 

Race Organization

There is a simple 3-step process for you to do.  Do everything on this list within the next 5 days.  EASY!  

Yes, this weekend you HAVE TO DO THIS!


Step 1 - Three Important Forms: (Note - Keep them handy for your reference)

  1. CHELSEA NORDIQ - RACE PROGRAM GUIDELINES - 2017 - 2018 (Attachment 1; also on Google Docs) https://docs.google.com/document/d/1Eb9EtvKnq3DuNGwzy0TFmbtGOuv6rAwrtAFPhMh2y_o/edit?usp=sharing 
  2. Code of Conduct (Every athlete and at least one parent MUST sign this document before October 3rd on Google Docshttps://docs.google.com/document/d/1f3c0Uc54PFgpItEIZ5596HiUi9p8JIxQdq4z_bIu5c0/edit?usp=sharing
  3. Acknowledgement of Responsibility Form - Every athlete and at least one parent MUST sign this document before October 3rd on Google Formshttps://docs.google.com/forms/d/e/1FAIpQLSdREY_hUMjgAf8L87rIQ5WwWIEE0Os_dJpjPXzAvd3NDfPC1Q/viewform?usp=sf_link

Step 2 - Race Calendar and Commitment:

  1. You must sign up by October 3rd to indicate which races you are committing to.  Find the race calendar herehttps://docs.google.com/spreadsheets/d/1FDuQrTfRZjNbjLt8yL0QrJ2SzBt2NW1ICsTvSarLWQI/edit#gid=0 

Step 3 - Post-Dated Cheque Requirements:

You must pay via post-dated cheques by October 3rd.  Details in the Race Program Guideline which explain what dates to put on the 

post-dated cheques.

Submit checks on or before Tuesday, October 3rd by giving them to either Carolyn (Casey and SIenna's mum) or Corry (Lucie's mum).


Uniform sizing is going to be Oct 5th at the Relais Plien Air you will be able to try on and order your 

clothing online.

Rossignol Club night is Oct 5th at the Relais Plien Air. You will be able to come out and try out new

 equipment. You will be able to purchase equipment at 25% off of retail pricing. You will have 1 week to 

purchase after this date. 

I know that a lot of people wait for the ski swap to purchase equipment. If you are looking for a quality pair

of skis that fit you the ski swap is a tricky place to do this. 

If you purchase new then you get the right size, weight and you will be able to sell the skis/gear for 50% 

of what you purchased it for. In the end it equals about the same price as the ski swap and you get quality

gear that fits. 

Ski Testing

For those that need to have skis tested for flex pattern and pocket. I am offering a one time ski pick up, 

Sunday Oct 1st and Tuesday Oct 3rd to bring skis to Wayne Johansen to get them tested in Wakefield. 

A proper pair of skis is the best thing that you can do for your self and your athlete. 

In order to have them tested you will need to have your name and weight on your skis, and $10 per pair 

of skis . Your skis need to be clean no kick wax or glide wax. 

These skis will be returned to you on Thursday Oct 5th so that you can make good decisions on ski 

purchasing of this year.  You can also bring your skis to Wayne your self. 



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, October 3rd

Activity: Ski bounding intensity. 5 X2min Z4

Technique: ski bounding

Location: Chalet des Erables

Time: 6:30-8:00pm

Notes: Bring Ski bounding poles & HEADLAMPS


Thursday, October 5th

Activity: Rollerski technique of choice session. + ROSSIGNOL club night & UNIFORM FITTING.

Technique: Roller ski Skate OR Classic.

Location: Relais Plain Air

Time: 6:30 - 8:00pm

Notes: Wear heart rate monitors AND HEADLAMPS. 

Rossi night & uniform fitting in the RPA building. Come say hi to our club ski partner and order equipment.


Saturday, October 7th

Activity: Classic rollerski distance double pole (skate gear if you do not have classic)

Technique: Double pole

Location: Park mousette. We will ski to the Aylmer Marina and back. https://www.google.ca/maps/place/Parc+Moussette/@45.4196857,-75.7507535,17.84z/data=!4m5!3m4!1s0x4cce047785db0ec5:0x8bb33a61929e4161!8m2!3d45.4197148!4d-75.7482455?dcr=0

Time: 9:00 - 11:00

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


Sunday, October 8th

Activity: Thanksgiving weekend. No training

Technique: 

Location:

Time:

Notes:


** Note: This week (October 10-15) is a big intensity week. Please only do 1 strength day.

Tuesday, October 10th

Activity: Penguin TT

Technique: running

Location: Visitors centre

Time: 6:30-8:00pm

Notes:


Thursday, October 12th

Activity: Classic rollerski intensity.

                       Junior: 3X5min Z3

                        Juvenile: 3X4min Z3

Technique: Double pole

Location: P8

Time: 6:30 - 8:00pm

Notes: Wear heart rate monitors AND HEADLAMPS. 



Saturday, October 14th

Activity: Distance run

Technique: running

Location: P17

Time: 9:00 - 11:00am

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


Sunday, October 15th

Activity: Skate rollerski intensity

                Junior: 3X8min Z4

                Juvenile: 3X6min Z4

Technique: Skate

Location: P5. Intervals from Mica Junction.

Time: 8 - 10am

Notes:

September 25 - October 1

posted Sep 25, 2017, 12:29 PM by Eric Schryer   [ updated Sep 29, 2017, 8:29 PM by Maurice Samm ]

Ok Folks this is a vey busy time of year lots to think about and act on. Below you will find information on race sign up, 

you must accomplish all of this this. 

Race Organization

There is a simple 3-step process for you to do.  Do everything on this list within the next 5 days.  EASY!  

Yes, this weekend you HAVE TO DO THIS!


Step 1 - Three Important Forms: (Note - Keep them handy for your reference)

  1. CHELSEA NORDIQ - RACE PROGRAM GUIDELINES - 2017 - 2018 (Attachment 1; also on Google Docs) https://docs.google.com/document/d/1Eb9EtvKnq3DuNGwzy0TFmbtGOuv6rAwrtAFPhMh2y_o/edit?usp=sharing 
  2. Code of Conduct (Every athlete and at least one parent MUST sign this document before October 3rd on Google Docshttps://docs.google.com/document/d/1f3c0Uc54PFgpItEIZ5596HiUi9p8JIxQdq4z_bIu5c0/edit?usp=sharing
  3. Acknowledgement of Responsibility Form - Every athlete and at least one parent MUST sign this document before October 3rd on Google Formshttps://docs.google.com/forms/d/e/1FAIpQLSdREY_hUMjgAf8L87rIQ5WwWIEE0Os_dJpjPXzAvd3NDfPC1Q/viewform?usp=sf_link

Step 2 - Race Calendar and Commitment:

  1. You must sign up by October 3rd to indicate which races you are committing to.  Find the race calendar herehttps://docs.google.com/spreadsheets/d/1FDuQrTfRZjNbjLt8yL0QrJ2SzBt2NW1ICsTvSarLWQI/edit#gid=0 

Step 3 - Post-Dated Cheque Requirements:

You must pay via post-dated cheques by October 3rd.  Details in the Race Program Guideline which explain what dates to put on the 

post-dated cheques.

Submit checks on or before Tuesday, October 3rd by giving them to either Carolyn (Casey and SIenna's mum) or Corry (Lucie's mum).


Uniform sizing is going to be Oct 5th at the Relais Plien Air you will be able to try on and order your 

clothing online.

Rossignol Club night is Oct 5th at the Relais Plien Air. You will be able to come out and try out new

 equipment. You will be able to purchase equipment at 25% off of retail pricing. You will have 1 week to 

purchase after this date. 

I know that a lot of people wait for the ski swap to purchase equipment. If you are looking for a quality pair

of skis that fit you the ski swap is a tricky place to do this. 

If you purchase new then you get the right size, weight and you will be able to sell the skis/gear for 50% 

of what you purchased it for. In the end it equals about the same price as the ski swap and you get quality

gear that fits. 

Ski Testing

For those that need to have skis tested for flex pattern and pocket. I am offering a one time ski pick up, 

Sunday Oct 1st and Tuesday Oct 3rd to bring skis to Wayne Johansen to get them tested in Wakefield. 

A proper pair of skis is the best thing that you can do for your self and your athlete. 

In order to have them tested you will need to have your name and weight on your skis, and $10 per pair 

of skis . Your skis need to be clean no kick wax or glide wax. 

These skis will be returned to you on Thursday Oct 5th so that you can make good decisions on ski 

purchasing of this year.  You can also bring your skis to Wayne your self. 



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 26

Activity: Running. Fartlek workout. 6X15sec speeds.

Technique:

Location: Chalet des Erables

Time: 6:30-8:00pm

Notes:


Thursday, September 28th

Activity: Roller ski Skills and drills + Challenge board

Technique: Roller ski Classic

Location: P8

Time: 6:30:8:00pm

Notes: Wear heart rate monitors AND HEADLAMPS


Saturday, September 30th

Activity: Pizza Run

Technique: This will be a run where we mentor the Atoms, Peewees and Midgets groups of athletes.

Location: Camp Fortune, Please park in the lower parking lot near

the groomer container, Do do park in the upper parking lot near Chalet Des Erable

Time: 9:45 - 12noon

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


Sunday, October 1st

Activity: Classic rollerski technique

Technique: classic (skate for 1st year Juvi + biathletes without classic gear)

Location: P5

Time: 8am - 10am Park ways close at 10am now because of fall colours

Notes: Wear heart rate monitors


September 18-24

posted Sep 18, 2017, 8:59 AM by Katie McMahon   [ updated Sep 19, 2017, 7:30 AM ]

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




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