Great work on the TT team! Lots of solid efforts and great learning.

This week is a Recovery week! Priorities this week are: sleeping, stretching,

eating and stress management.

Especially those of you who raced Sunday, take Monday completely off from

training.

Tuesday, November 28

Activity:

Juniors: Fartlek accelerations

Juvis: Agility and speed

Technique: skate rock ski or run

Location: P10

Time: 6:30pm - 8:00pm

Notes: *come prepared to both skate rock ski and run. We will make a call at 6:20.

Tuesday, November 28 - MORNING CEGEP PRACTICE

Activity: Classic ski technique, video work and 6 x 20sec speed work.

Technique: Classic

Location: Nakkertok

Time: 8am - 9:30am

Notes:

Thursday, November 30

Activity: Beginner "Welcome to the Quebec Cup" wax clinic for athletes and parents.

*Athletes who are confident in their waxing skills you are on a recovery workout.

Easy run followed by rolling a stretching.

Technique: Run

Location: Chalet des Erables (Camp Fortune) waxing will be in the Roost.

Time: 6:30-8pm

Notes: Please bring a pair of classic and skate skis to practice waxing on

Thursday, November 30th CEPEG

Activity: 3 to 5 x 6mins zone 3 depending on quality,video technique work.

Technique: classic

Location: Nakkertok

Time: 8am - 9:30am

Notes:

Saturday, December 2

Activity: Intro to z5 workout

(6x20secs)x2 2mins recovery Juveniles 

6x30secs)x2 2mins recover Juniors

Technique: skate ski

Location: Nakkertok south

Time: 1-3pm

Notes:

Sunday, December 3

Activity: Classic distance ski with Technical focus, (8x10sec speeds) and Video work.

Technique: Classic

Location: Nakkertok south

Time: 9:00-12:00

Notes: