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Training June 24 to June 30

posted Jun 24, 2013, 4:43 PM by Maurice Samm   [ updated Jun 24, 2013, 4:44 PM ]
This is week 9 in our yearly training plan. This week is an building week,  there will be less volume in your training plan than last week and we will focus on speed and agility.

Here are the results from the time trial. There were not that many Chelsea Nordic athletes out to this event. This is disappoint as few let me know that they were not going to be there. Time trials are important bench marks to show improvement and growth through the season. They should be a priority training for you. Those that did do the time trial excellent work, I was very impressed. 


Molly

23m 54s

3m 59s

Shelby

18m 59s

3m 10s

Hanna

22m 9s

3m 42s

Kath

19m 17s

3m 13s



 

Juven b 6km


 

Reid

19m 7s

3m 11s

Dawson

19m 31s

3m 15s

Nico

18m 37s

3m 6s

Nic s

20m 3s

3m 21s

Mitchell

18m 42s

3m 7s

Dominic

20m 32s

3m 25s

T-J

21m 41s

3m 37s




Jun g



Alana

22m 42s

3m 47s

Caroline

26m 26s

4m 24s

Nicola

23m 31s

3m 55s

Claire

22m 10s

3m 42s

Alyssa

19m 49s

3m 18s

Phoebe

20m 29s

3m 25s

Alison

21m 52s

3m 39s

Roxanna

22m 35s

3m 46s

Zoe

18m 56s

3m 9s




Jun B






Kieran T

30m 36s

3m 24s

Maks

24m 33s

2m 44s

Brendon

25m 23s

2m 49s

Patrick

29m 32s

3m 17s

Marcus

27m 24s

3m 3s

Nolan

31m 15s

3m 28s

Julian

27m 56s

3m 6s

Aaron

25m 49s

2m 52s

Alex

26m 35s

2m 57s

Nilan

30m 28s

3m 23s

Eric

18m 9s

3m 2s



0m 0s

Kath

28m 33s

3m 10s

Issac

24m 37s

2m 44s

Jesse

28m 3s

3m 7s



I have also attached the strength assessment in the filing cabinet. Have a look and we will be addressing this more and more as we train. The strength training plans are in the filling cabinet as well. 

We will be meeting at Stew and Penny's at 6am and leaving shortly after. I will send those going an email to outline more details.  

Here is the dynamic stretch routine that I would like us all to use before each work out. It is a full body dynamic stretch work that can be done almost completely standing so we will be able to use it in the winter as well.  Print it, learn it, remember it. 

Stretch Warm Up


  • Tilt Walk x 5 Each side
  • Zombies x 5 each side
  • Trunk rotation x 10
  • Dynamic Side Bends X 5 each side
  • Lunge Walk x 5 each side
  • Lateral Lunge x 5 each side
  • Forward leg Swing x 5 each Leg
  • Lateral leg swing x 5 each leg
  • Heel Bounce x 5 each leg
  • Arm crosses
  • thumb up x 5
  • thumb down x 5 
  • thumb forward x 5 
  • thumb backwards x 5  
  • Double pole x 5
  • Arm Crosses above head x 5 
  • Wrist circles x 5 each direction
  • Wrist flex and extend x 5
  • Ankle circles x 5 each direction
  • Ankle point and flex x 5 



Week 9

Tuesday  June 25 Nordic

Activity: Extreme frisbee golf

Location: Camp Fortune

Time: 6-8pm 

Tuesday  June 25 Biathlon

Activity: Shooting Practice, running and strength

Location: Biathlon Range

Time: 6pm

Wednesday June 26 Juniors only

Activity: Strength Training for older than 1997 

Location: Chelsea Gym, Meredith Centre

Time: 6-7:30pm

Thursday June 27

Activity: Skate Roller Skiing  

Location: Philemon Wright High school 

Time: 6-7:30pm  


Sunday June 30 8am Junior Practice

Activity: Skate Biathlon and Classic Roller ski Nordic. Ski the loop with 5 x 1 min intervals sprinkled in to the work out

Location: P8 

Time: 8am until 10am


Sunday June 30 10am Juvenile and Midgets 

Activity: Skate Roller skiing Hill work with agility training

Location: P8

Time: 10am until noon


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