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Training July 22 to 28

posted Jul 21, 2013, 6:26 PM by Maurice Samm   [ updated Jul 30, 2013, 4:02 AM ]
This is week 13 in our yearly training plan. It is a recovery week, the focus of this week will be,  speed and agility.

Please not that sunday's practice will be a combined practice so that the older athletes can do some mentor work with the younger athletes, from 10 to noon.


Name

2013-06-23

2013-07-21


Finish Time

pace

actual time

pace

Molly

23m 54s

3m 59s

22m 44s

3m 47s

Shelby

18m 59s

3m 10s

21m 10s

3m 32s

Hanna

22m 9s

3m 42s

23m 20s

3m 53s

Kath

19m 17s

3m 13s


0

Ali


 

21m 1s

3m 30s





0

Juven b 6km


 


0

Reid

19m 7s

3m 11s


0

Dawson

19m 31s

3m 15s

21m 33s

3m 36s

Nico

18m 37s

3m 6s

20m 41s

3m 27s

Nic s

20m 3s

3m 21s


0

Mitchell

18m 42s

3m 7s


0

Dominic

20m 32s

3m 25s


0

T-J

21m 41s

3m 37s


0





0

Jun g




0

Alana

22m 42s

3m 47s


0

Caroline

26m 26s

4m 24s


0

Nicola

23m 31s

3m 55s

23m 1s

3m 50s

Claire

22m 10s

3m 42s


0

Alyssa

19m 49s

3m 18s

20m 7s

3m 21s

Phoebe

20m 29s

3m 25s

22m 22s

3m 44s

Alison

21m 52s

3m 39s


0

Roxanna

22m 35s

3m 46s

21m 27s

3m 35s

Zoe

18m 56s

3m 9s


0

Leanne



20m 39s

3m 27s

maddi



25m 48s

4m 18s






Jun B










Kieran T

30m 36s

3m 24s

30m 39s

3m 24s

Maks

24m 33s

2m 44s


0

Brendon

25m 23s

2m 49s

25m 55s

2m 53s

Patrick

29m 32s

3m 17s


0

Marcus

27m 24s

3m 3s


0

Nolan

31m 15s

3m 28s


0

Julian

27m 56s

3m 6s


0

Aaron

25m 49s

2m 52s


0

Alex

26m 35s

2m 57s


0

Nilan

30m 28s

3m 23s

29m 17s

3m 15s

Eric

18m 9s

3m 2s

 

 

Paul



31m 2s

3m 27s

mike



30m 38s

3m 24s

Timbo



26m 37s

2m 57s

Cary



25m 1s

2m 47s











Junior Men


0m


0

Kath

28m 33s

3m 10s


0

Issac

24m 37s

2m 44s


0

Jesse

28m 3s

3m 7s


0





0

Junior Women




0

alex s



32m 24s

3m 36s

Holly



31m 11s

3m 28s

Bryanna



30m 40s

3m 24s


Easterns’ Logo Contest

Win a free registration to Easterns 2014!


Hey skiers! If you have an obvious talent in drawing, the Canadian Easterns Championships Organizing Committee (CECOC) invites you to submit a sketch which will serve as the visual identity for the event in the upcoming years. The sketch chosen by the CECOC will provide a free registration for the 3-day event to the artist. Easterns will be held from January 31 to February 2, 2014.

 

The CECOC is an independent organization composed of individuals coming from the variousOutaouais/Ottawa  clubs. The CECOC wants to provide to the organization and to the event its own identity which will differentiate it from the clubs and the host site.  


Items to communicate thru the logo design may include:

 

·         Cross-country Ski Racing

·         Bridge between all the clubs

·         Outaouais/Ottawa Region

·         National Event

·         Snow Sport.

 
The logo will be used on the event website and other event related material.


The  CECOC can provide on request any further information that might help to produce the sketch. Please contact Pierre Millette at pmillette1@videotron.ca for more information.

 

The sketch should be submitted in black & white in electronic format using .jpg extension and the resolution should be high. The deadline is September 21 at 5 p.m. The sketch should be sent topmillette1@videotron.ca.

 

Good luck!

 

The Canadian Easterns Championships Organizing Committee


Week 13

Monday  July 22 Nordic

Activity: Technical Running with intervals run around the lake, sprint the stairs as intervals, make sure that you look at the map so that you go tho the correct parking lot. 

Location: Pink Lake see map for more details https://maps.google.ca/maps/ms?msid=218069458309771083118.0004e20f4e0eebbb2472b&msa=0&ll=45.468348,-75.809247&spn=0.003815,0.009506

Time: 9-11am

Tuesday  July 23 Nordic

Activity: Technical Running with intervals run around the lake sprint the stairs as intervals, make sure that you look at the map so that you go tho the correct parking lot. 

Location: Pink Lake see map for more details https://maps.google.ca/maps/ms?msid=218069458309771083118.0004e20f4e0eebbb2472b&msa=0&ll=45.468348,-75.809247&spn=0.003815,0.009506

Time: 6-8pm 

Tuesday  July 23 Biathlon

Activity: Shooting Practice, running and strength

Location: Biathlon Range

Time: 6pm

Wednesday July 24 morning practice

Activity: Strength Training for younger than 1997, bring $5 for gym fee

Location: Chelsea Gym, Meredith Centre

Time: 9am-11am 

Wednesday July 24 Juniors only

Activity: Strength Training for older than 1997, bring $5 for gym fee

Location: Chelsea Gym, Meredith Centre

Time: 6-7:30pm

Thursday July 25

Activity: Skate Roller ski  agility and intervals

Location: P8 

Time: 6-8pm  

Friday July 26 Midget and Juvenile

Activity: Skate Roller skiing, agility and intervals

Location: Lac Lemey, parking lot near Reno Depot see map for details https://maps.google.ca/maps/ms?msid=218069458309771083118.0004a971c63d8394ec3f6&msa=0 

Time: 9-11am 

Sunday July 28 Junior Practice

Activity: Skate distance and technique 

Location: p8

Time: 10am until 12noon


Sunday July 28 Juvenile and Midgets 

Activity: Skate Roller skiing technique and distance

Location: P8

Time: 10am until 12noon



Week 14

Monday  July 29 Nordic

Activity: Technical Running with intervals 

Location: Penguin Park Lot ink Lake see map for more details https://maps.google.ca/maps/ms?msid=218069458309771083118.0004e246be5ae80a85b0e&msa=0&ll=45.506227,-75.827723&spn=0.030618,0.076046

Time: 9-11am

Tuesday  July 30 Nordic

Activity: Technical Running with intervals 

Location: Penguin Parking Lot see map for more details https://maps.google.ca/maps/ms?msid=218069458309771083118.0004e246be5ae80a85b0e&msa=0&ll=45.506227,-75.827723&spn=0.030618,0.076046

Time: 6-8pm 

Tuesday  July 30 Biathlon

Activity: Shooting Practice, running and strength

Location: Biathlon Range

Time: 6pm

Wednesday July 31 juveniles and juniors morning practice

Activity: Strength Training for younger than 1997, bring $5 for gym fee

Location: Chelsea Gym, Meredith Centre

Time: 9am-11am 

Wednesday July 31 Juniors only

Activity: Strength Training for older than 1997, bring $5 for gym fee

Location: Chelsea Gym, Meredith Centre

Time: 6-7:30pm

Thursday August 1

Activity: Skate Roller ski  agility and intervals

Location: P8 

Time: 6-8pm  

Friday August 2 Midget and Juvenile

Activity: Skate Roller skiing, agility and intervals

Location: Lac Lemey, parking lot near Reno Depot see map for details https://maps.google.ca/maps/ms?msid=218069458309771083118.0004a971c63d8394ec3f6&msa=0 

Time: 9-11am 

Sunday August 4 Junior Practice

Activity: Classic distance and technique 

Location: p8

Time: 10am until 12noon


Sunday August 4 Juvenile and Midgets 

Activity: Skate Roller skiing technique and distance

Location: P8

Time: 10am until 12noon


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