*We will be racing the MEC Fortune Fell Race on Sunday as our practice.

Please register here: http://events.mec.ca/node/148891/

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.

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 4

Activity: Z4 intervals running. 3-4x4mins 6mins off

Location: P5

Time: 6:30-8:00pm

Notes: Wear your HR monitor

Wednesday, July 5

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 6

Activity: Roller ski double pole technique

Technique: classic

Location: P8

Time: 6:30-8:00pm

Notes: Bring a phone or video device

Sunday, July 9

Activity: Fortune Fell Race

Technique: Trail running

Location: Camp fortune

Time: See race notice

Notes: Please bring water and a snack