Training‎ > ‎Nordic Race‎ > ‎Details‎ > ‎

June 5-11

posted Jun 5, 2017, 7:06 AM by Katie McMahon   [ updated Jun 10, 2017, 7:38 PM by Maurice Samm ]

Here are the results from the Penguin TT. Please also refer to your emails

if you want to see results from last year.


Tuesday May 30th 2017
AthleteTime
Mykal Bakker-Westeinde14:35
Olivier Dumas14:37
Tim Yung-Hing Rainville14:50
Theo Mallet15:04
Casey Brennan 15:14
Zach Connelly15:17
Oliver Holder15:21
Sienna Brennan16:40
Etienne Tremblay-Gravel *bike17:41
Jakob Bieri18:15
Chloe Gay-Guerin18:37
Arianne Blouin18:42
Alanzo Sanchez18:42
Maisie Anning18:46
Ingrid Hagberg19:29
Carly Little19:44
Piaper Vienotte21:03
Lucy Robertson23:11


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 6

Activity: Distance

Technique: Running or Mtn biking

Location: Camp Fortune

Time: 6:30-8:00pm

Notes: Wear your HR monitor


Wednesday, June 7

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


Thursday, June 8

Activity: Zone 3 intensity

3x6mins (2mins rest) or 3x7mins (2mins rest)

*please see your training plans to know which interval set you are doing

Technique: Roller ski Skate

Location: P8

Time: 6:30-8:00pm

Notes: You must be wearing a helmet and gloves



Sunday, June 11

*Special Guest speaker

Activity: Distance z1

Technique: Run

Location: Drop off P8 at 9 am, pick up Camp Fortune at noon

Time: 9-12

Notes: Please bring water and a snack that you can run with


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