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Training July 2nd to 8th

posted Jul 2, 2012, 11:38 AM by Moe Samm   [ updated Jul 4, 2012, 8:59 AM by Maurice Samm ]
This is week 9 in our yearly training program, this means that it is a easy building week. This week has the least volume of the three building weeks cycle and a little more than last block. The training program is set up to build you little by little, it should be rare that you feel as though you are totally destroyed after a work out. If you are than your recovery time is going to be longer which will affect the next training. Training also builds over time so if you are missing out on training or you are not doing you own self training you will find that you suffer in team work outs when you do show up. Being successful in a work out is very important to your mental development and your enjoyment of the sport. If you are not able to complete a work out then you don't feel as successful and it is not as fun. We will be focusing on pacing, strength and roller ski technique.

Happy Canada Day everyone. Holiday season is now here and there are many people gone. This is a big opportunity for those of you that are here because we will have smaller training groups which means that you will get more of my time. This will mean a significant improvement in technique and understanding of the sport. We will still be having a ton of fun.  

Southern Ontario Training Camp is Aug 25 - 29th in hardwood hills,here is a link to the camp flyer so far this is all of the information available, I will post more when I get it.  http://www.xco.org/hp/temporar/12-08-30_SOD_Campflyer-Final.pdf

Here is a link to the time trial times from two weeks ago, http://racesplitter.com/races/B380EDF6A




Monday, July 2nd    

  • Activity: Strength
  • Location: Camp fortune
  • When: 6:00 - 7:30
  • Bring: Running gear, watch with a timer water, snack for after practice

Wednesday, July 4th    

  • Activity: Skate roller skiing, Intensity and technique 
  • Location: P8 
  • When: 6:00 to 7:30
  • Bring:Skate roller skiing gear, watch with a timer, water, snack for after practice


Sunday, July 8th    

  • Activity: Classic Roller ski distance, with a 20 minute tempo, we roller ski for two hours and finish with a easy 45 minute run.  
  • Location: P9
  • When: 9am to 12am
  • Bring: Classic roller skiing gear (skate if you do not have classic roller skis), watch with a timer, water, snack for after practice



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