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Training August 5 to 11

posted Aug 5, 2019, 8:43 AM by Maurice Moe Samm   [ updated Aug 5, 2019, 8:45 AM ]
This week Moe is on vacation and Sophie will be leading practice. 

Mec Running Race 
Please note the early practice time, 8:30am on Saturday and the Mec Race on Sunday. Mec races
 are awesome cross country races and they are a great way to put on a bib and push your
 self hard. Here is the registration link 
Online registration closes August 8th there is day of registration so you can register 
Sunday Morning. I recommend the 11km race which starts at 8:30am so you will need to 
be onsite by 7:30am in order to get your race bib. 

Time Trial
On August 25th we will be hosting the next regional time trial. This means that we will need to 
be organizing and providing most of the volunteers. Below are the details. This is a fun time trial,
 it is the second time that we have done this time trial.

National Capital Roller Ski Time trial #2 UpHill Fun August 25th
Type:   Skate roller-ski U14 and U16
Classic U18 and Open
Start:   Individual - 15 sec
Location: P5

8am bib pick up 
Start time
Estimate start time: 8:45 Open U18
Estimate start time: 9am U16 and U14 

Volunteers? Of course!  Register here: 
Distances and Categories
8k P5 to top of Black Lake Hill 
Open Men, Open Women, U18 Boys and Girls
5k Mica Junction to top of Black Lake Hill
 U16 Girls/Boys and U14 Boys and Girls
Safety: pull off to right at appointed turn-arounds; check left and right then turn left
only CCC registered skiers may participate

Cost: none

Deadline: Friday August 23rd 11:59 pm

Training Plans

Training plans have been updated. Follow the following links to your training plan. 
For those that have their own training plans cut and paste the August training plan into your plan. 

DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday August 5
Tuesday August 6
PMCheck your HRRunning zone 3 (4X3min)1.5
Wednesday August 7
PMStrengthGym Strength1.5Heritage College - Sophie
Thursday August 8
PMZ4-Z5(4 x (3min + 30 sec) z3 to sprint Focus on tempo changes 2:30 rest1.5P8 Skate - Sophie 6:30 - 8pm
Friday August 9
PMStrength1.5Self Training
Saturday August 10
AMZone 1Zone 1/ Technique Skate1.58:30 - 10am P8 - Sophie
Sunday August 11
AMZone 4/RaceMEC Race1.511k Trail Race Camp fortune
Week TotalYTP = 109.5