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September 18-24

posted Sep 18, 2017, 8:59 AM by Katie McMahon   [ updated Sep 19, 2017, 7:30 AM ]

Below are a few reminders as well as the training for this week.


*Time Trial this Saturday!

Athlete sign up: https://www.webscorer.com/register?raceid=113639&owner=1

Volunteer sign up:

https://docs.google.com/spreadsheets/d/1jz2AnLDVQ-HE6hKEj7TIKWIoxv6-WOe0L5D5QhCatKc/edit#gid=1413915806


1) Athlete meetings sign up: https://docs.google.com/spreadsheets/d/1toI0iP5dbYhVOFtUE3Jf4XqXv2ySj3SwFZjL-XXS8PA/edit?usp=drive_web


2) Mandatory meeting for all athletes and parents tuesday sept. 19th.


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, September 19

Activity: Race Season meeting. MANDATORY for all athlete's and at least 1 parent per athlete

Technique:

Location: Chalet des Erables (give yourselves time to walk up. Meeting starts at 6:30)

Time: 6:30-8:00pm

Notes: *Skinouk athletes you will have a meeting on thursday evening after practice. Tonight you are at RPA with Sophie.


Thursday, September 21

Activity: Roller ski z4 intensity

Junior + = 4x4mins z4 (last 30sec z5)

Juvi = 4x3mins z4 (last 30sec z5)

Technique: Roller ski skate

Location: Relais Plein Air

Time: 6:30:8:00pm

Notes: Wear heart rate monitors AND HEADLAMPS


Saturday, September 23

Activity: Time Trial

Technique: Skate Roller ski

Location: P8

Time: 8-11:00am *see race notice for start times

Notes: Wear heart rate monitors, bring water and a snack.


Sunday, September 24

Activity: Trail Run/z1 ski bound technique

Technique: running with poles

Location: Camp Fortune lower parking lot

Time: 9-11am

Notes: Wear heart rate monitors


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