Training‎ > ‎Nordic Race‎ > ‎Details‎ > ‎

June 19-25

posted Jun 19, 2017, 1:23 PM by Katie McMahon   [ updated Jun 23, 2017, 12:18 PM by Maurice Samm ]


TT date is Saturday June 24th. There will be no practice on Sunday June 25th.

Sign up for the TT at the link below - the deadline is Thursday, June 22nd at 11:59 PM.


CategoryDistance/Turn-AroundApprox Start TimeActual Start TimeStarters
Open Men9 km - Mica8:15 - 8:25 AM8:15-8:1912
Open Women9 km - Mica8:25-8:30 AM8:20-8:214
Junior Boys9 km - Mica8:30-8:45 AM8:23-8:2614
Juvenile Boys6 km - Top of Dave's Hill8:45-9:00 AM8:40-8:4413
Junior Girls6 km - Top of Dave's Hill9:00-9:15 AM8:45-8:4811
Juvenile Girls6 km - Top of Dave's Hill9:20-9:30 AM8:50-8:5414
Midget Boys4 km - Overpass9:40-9:50 AM9:03-9:043
Midget Girls4 km - Overpass9:50-10:00 AM9:05-9:065
76


We can also use a little bit of help - the link to the event volunteer form is here:

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, June 20

Activity: Z1 Run

Location: P5

Time: 6:30-8:00pm

Notes: Wear your HR monitor


Wednesday, June 21

Activity: Gym

Technique: Anatomical Adaptation Meso 2

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, June 22

Activity: Roller ski skate Race prep intervals

Technique: Roller ski Skate

Location: P8

Time: 6:30-8:00pm

Notes: You must be wearing a helmet and gloves



Saturday, June 24

Activity: Time Trial

Technique: Roller ski skate

Location: P8

Time: 8-11 *please see your start time

Notes: Please bring water and a snack

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