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Training Dec 9 to 15

posted Dec 9, 2013, 10:37 AM by Maurice Samm   [ updated Dec 14, 2013, 3:48 AM ]
This is week 31 in our yearly training plan. It is a easy building week.  

Make sure that you send me your goal sheets, do not wait as you will forget, I need to know them so that I can help you to achieve your goals. 

It is time to get your cross Country Canada Racing license.  This license is very important for cross country, in categories juvenile and up, both Quebec and Ontario athletes, biathletes you do not need this. This license allows you to collect CPL points, this is how athletes are ranked in Canada and it is connected to the Federation International de Ski (FIS) point list which is the international point list. Once you have your license and you have points on the list you can see how you rank with athletes in Canada and internationally. It is interesting. 

You get points based on how you finish in races that are provincially (Quebec Cup or Ontario Cup), Nationally (Easterns, Nationals) or FIS sanctioned (Craftsbury). 

More importantly if you have no points,  you will always start at the back of the pack as you are seeded in races depending on your CPL point ranking. 

For those that are doing only one Quebec cup race (Easterns) it would be fine to have a day license which is cheaper but it will mean that you do not collect points for next year.  

Follow this link to register online for your CCC race license and  for those going to Craftsbury this also has a link for your FIS license. http://www.cccski.com/Events/License-Applications.aspx

You will need the following information
Club Official: Maurice Samm (Head Coach)
Coach Name: Maurice Samm
My NCCP# is 1217212
My Coaching Level is Competition Development 

Here is the list of folks already registered


Bakker-Westeinde

Mykal

Billowits

Anna

Dumas

William

Fahey

Aaron

Gay-Guérin

Chloé

Leclair

Laura

Leclerc

Alexandre

Leclerc

Sierra

McIntosh

Nilan

McIntosh

Robyn

Place

Paul

Sanger

Alia

Van Der Westhuizen

Jana

Veinotte

Liam

Weller

Leanne

Workun-Hill

Jasmine



Get this done now so that it does not cause stress at the first race in MSA or Craftsbury for those that are going. Each year there is always 1 or 2 that have a last minute panic to get this done. 

Here are the results from the time trial on Sunday 



Skate Time Trial Dec 8 2013

Juveniles

Time

Pace/km

Alia

18m

3m 0s

Anna

18m 18s

3m 3s

Jordyn

20m 5s

3m 21s

Ju 

21m 1s

3m 30s

Piaper

22m 16s

3m 43s

Sierra

21m 8s

3m 31s

Jana

22m 22s

3m 44s

Mykal

17m 56s

2m 59s

Neal

17m 38s

2m 56s



 

Junior Girls


 

Leanne

17m 50s

2m 58s

Laura

17m 39s

2m 57s

Alana

17m 57s

3m 0s




Junior boys



Teo

26m 17s

2m 46s

Raph

26m 16s

2m 46s

Liam

27m 24s

2m 53s

Dominik

29m 41s

3m 7s

Jason

27m 24s

2m 53s

Aaron

23m 42s

2m 30s

Will

23m 43s

2m 30s



 

Junior Men


 

Eric

27m 31s

2m 54s

Alex

23m 44s

2m 30s

Paul (Classic)

33m 2s

3m 29s



 

Week 30

Tuesday, Dec 10th Juniors and Youth 

Activity: Classic, 5 min zone 3 warmup, 4x10sec 1min rest and 12 x 30sec 30 sec rest and distance ski

Location: P6

Time: 4:45pm - 6:15pm 

Tuesday,  Dec 10th Juveniles/Senior boys and Girls

Activity: Classic, 5min zone 3 warm up, 4 x 10sec 1 min rest and 8 x 30sec 30 sec rest and distance ski 

Location: P6

Time: 6:30pm - 8pm 

Thursday Dec 12th  Juniors and Youth 

Activity: Skate, 5min zone 3 warm up, 4 x 10sec 1 min rest and  4 x 4min last 30 sec zone 5 6min rest and distance ski

Location: camp fortune

Time: 4:45 to 6:15pm

Thursday Dec 12th Juveniles and Senior boys and girls  

Activity: 5min zone 3 warm up, 4 x 10sec 1 min rest and  3 x 4min last 30 sec zone 5 6min rest and distance ski

Location: Camp Fortune

Time: 6:30pm - 8pm

 Saturday Dec 14th  Juniors and Youth

Activity: Classic Ski 5min zone 3 warm up, 4x 10 sec pure speed and 20 minutes tempo, note later practice because of the cold

Location: P5 

Time: 10-12pm

Saturday Dec 14th Juveniles and senior boys and girls

Activity: Classic, skate it you do not have classic skis, 5min zone 3 warm up, 4x 10 sec pure speed and 15 minutes tempo

Location: P5    

Time: 10:15-12:15

Sunday Dec 15th Juniors, youth, juveniles, senior boys and girls

Activity: Skate ski distance 2 hrs for juveniles, senior boys and girls and 3 hrs for juniors youth

Location: p10 

Time: 9-12

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