This is week 7 in our yearly training program, this means that it is a volume week. This week has the most volume of the 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. We will be focusing on pacing, strength and roller ski technique. We also have Owl Camp this week so there will be a good chance to train and have fun for those that are going.

Update on owl camp you need to tell me by tonight which raft you are going to take the smaller sport raft for $20 extra or the larger 12 person raft if you have the extra $20 it is worth it.Once I know which raft you will be taking I can tell you exactly the price for rafting. We still need a female chaperone for this camp and we need a 2-3 drivers to bring folks home on Friday. Please let me know if you are able to help in either of these areas.

For anyone that is having pain, sick or is injured. It is important that you let me know so that we can modify your training for the day, week or month. It is better to modify your training than to have sickness or injury last longer that it should and force you to have to sit out. Remember most sickness and injury is preventable.

Biathlon nationals are March 20-24 in Whistler and Cross country nationals are March 23 to 31. Are there any biathletes that are interested in doing both sets of nationals? If you are than you will need to let me know so that we can organize this because we are already booking accommodation.

Once we figure out dates here is a purposed agenda.

We will meet at 5:00pm in the Parking lot across from St. Stephens Church in Chelsea see map for details,

We should arrive by 7pm on the first night

• we would set up camp
  
• Do a Strength/strength routine 45-60
  
• Finish with a game of extreme frisbee golf make sure bring a frisbee
• Day two
  
• 8am Breakfast
• 9am Skate roller ski
  
• 11amStretch
  
• 12pm Lunch
  
• Rest down time play at the beach
• 2pm Multi Sport adventure race
  
• 5:30 supper
• 7pm Rafting briefing
  
• 8pm mental training time
  
• Day three
• 7:30am Breakfast
  
• 8:30am long distance Classic ski to the rafting put in (Skate for those that do not have classic roller skis)
• Lunch
• Head for home about 3pm
  

• You will need to bring
  
• camping gear, tent sleeping bag, sleeping, pad,
  
• clothing for all weather, wetsuits are included in the cost of the rafting
  
• skate and classic roller skis, poles, helmet, gloves,
  
• training dairy
  
• running gear
• swimming suit and towel
• frisbee, outdoor games, cards
  

Monday, June 11th  

• Activity: Strength
  
• Location: Sporthechque Gym there will be a $12 charge to use the gym
  
• https://maps.google.ca/maps/ms?msid=218069458309771083118.0004c2c27b7308984c6bc&msa=0&ll=45.470469,-75.736055&spn=0.009811,0.022724
  
• When: 6:00 - 7:30
• Bring: Running gear, watch with a timer water, snack for after practice

Wednesday June 13th  

• Activity: Owl Camp, those not going can do a 1hr run roller ski where you live.
  
• location: 
• Bring:    
• 
  

Sunday June 17th   

• Activity: Skate roller skiing time trial with Nakkertok I will need two parents to act as safety on course.  
  
• When: 8 - 11
  
• Location: P8 
  
• Bring: Skate roller skiing, poles, helmet, gloves and running gear, watch with a timer, water and snack for after practice.