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Training July 15th to 21st.

posted Jul 16, 2019, 1:04 PM by Maurice Moe Samm
Fun week coming up!!!

Wednesday night is a track race workout instead of the usual gym. It's at the Terry Fox track in Ottawa.
The races start at 6:30 in a rolling start way so there are no specific time frames,you need to be prepared and open minded to a range of time to race, as it happens in ski races (delays) and in life!
The 3000m is towards the end so I suppose it will be around 7:30. If you can arrive a little bit before 6:30 it would be great. If there is no more parking, you can go park at Brookfield High school, it's 400m away and free.

Registration closes tomorrow at noon. I suggest you register for the 3000m and a sprint race, either the 200m or the 300m hurdles. We can ask to lower the hurdles so don't worry about it! :)

En pièce jointe est l'horaire de la soirée.

They should change it to ESO

Here's the link to register :

The first regional roller ski TT will commence in just over a week! Sunday July 21st

Type:   Skate roller-ski
Start:   Individual - 15 sec
Location: P8

Distances and Categories
9k to Mica and back
Open Men, Open Women, U18 Boys
6k to top of Dave’s Hill and back
U18 Girls, U16 Girls/Boys
4K to overpass and back

Safety: pull off to right at appointed turn-arounds; check left and right then turn left
only CCC registered skiers may participate

Cost: none

Register: Click here to register Please make sure that you register on time 
Deadline: Friday July 19 11:59 pm

Here is this weeks training program.

Meso 3
Week TypeIntensity
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday July 15
PMactive recovery1
Tuesday July 16
AMStrength or core1
PMEasy zone 10.75
Wednesday July 17
Summer twilght series3km + sprint of choice1.56:30 - 8pm Terry Fox Track in Ottawa
Thursday July 18
AMzone 1 0.5
PMstrength1.56:30-8pm Heritage college
Friday July 19

PMzone1 style of choice1
Saturday July 20
AMrace prep intervalsskate roller ski2p5 9am -11am
Sunday July 21
AMraceSkate Roller skiing Time trial2p8 8am - 10:30am