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May 29-June 4

posted May 29, 2017, 6:05 AM by Katie McMahon   [ updated May 29, 2017, 2:28 PM ]

Critical Speed Test Results

BirthdayCategory3000m1000mCritical SpeedRatio
1999-06-03T2C *using standards from L2C-211:0903:1607:537.88253.70.88
2000-12-01L2C-211:1103:1607:557.92252.60.88
2001-02-07L2C-112:3403:4508:498.82226.80.9
2001-12-31L2C-113:3803:5109:479.78204.40.85
2003-10-12T2T-112:3303:4608:478.78227.70.9
2000-11-05L2C-213:1303:5809:159.25216.20.9
2000-06-13L2C-214:0704:2409:439.72205.80.94
2003-10-29T2T-104:06FALSE0#DIV/0!#DIV/0!
1991-03-26T2C *using standards from L2C-212:5303:5009:039.052210.89
CCC Standards
Category (M/F)3000m Time1000m TimeCritical Speed (M/F)
T2T-111:30/12:403:25/3:45247/224
T2T-211:00/12:053:15/3:35258/235
L2C-110:30/11:403:05/3:25270/244
L2C-210:05/11:153:00/3:20282/253
T2CN/A2:50/3:10
On or above standard
Within 10% of standard
Outside 10% of standard
*N.B. Recovery time was 20mins

* Please see email regarding info and details about this test


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) Training Plans for 2017/2018

*June Plans will be up shortly


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


Here is the link to sportslog. This is the place where you will log your training. https://sportlog.ca/register



Tuesday, May 30

Activity: Penguin Uphill Running or Mtn biking test

Technique: Running or Mtn biking

Location: Chelsea Visitor Centre

Time: 6:30-8:00pm

Notes: Wear your HR monitor


Wednesday, May 31

Activity: Gym

Technique: Anatomical Adaptation Meso 1 or 2 depending how many weeks you've been doing strength

Location: Meredith Centre

Time: 6:30-8:00pm

Notes: Bring $7 for entrance fee and clean indoor running shoes


Thursday, June 1

Activity: Roller Ski Agility/Technique

Technique: Skate

Location: P8

Time: 6:30-8:00pm

Notes: You must be wearing a helmet and gloves



Sunday, June 4

Activity: Rollerski + Run Distance

Technique: Skate + trail running

Location: P8

Time: 9-11:30

Notes: Please bring running shoes to change into as well as water and a snack.

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