*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.

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