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Training June 3 to June 9

posted Jun 2, 2013, 7:53 PM by Maurice Samm
This is week 6 in our yearly training plan. This week is a medium building week the focus will be on more volume with technique and strength being out big focusses. 

On Thursdays we have been focussing on pacing and working on running technique at the track. I have created a spread sheet out of the time trials that we have done that has your paces and predicted paces for different race distances.  I have posted the spread sheet in the filling cabinet. Pace is one of the most important things to learn in having a good race. Knowing how fast you are gong by feel is so important especially in an individual start race but also in a mast start race so you know what pace you should race at rather that going to slow or too fast for your race plan. 

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 6

Tuesday  June 4

Activity: Technical running and running strength, bring running poles

Location: Camp Fortune

Time: 6-7:30pm


Wednesday June 5 Juniors only

Activity: Strength Training for older than 1997 

Location: Chelsea Gym, Meredith Centre

Time: 6-7:30pm


Thursday June 6

Activity: Pacing and running technique

Location: Philemon Wright School see map for directions https://maps.google.com/maps/ms?msid=218069458309771083118.00049261ad44408e50bd9&msa=0 

Time: 6-7:30pm 

Sunday June 9 8am Junior Practice

Activity: Classic roller skiing for nordic and skate roller skiing for biathlon Technique and ski strength

Location: P8

Time: 8am until 10am


Sunday June 9 10am Juvenile and Midget Practice

Activity: Skate Roller skiing Technique and ski strength

Location: P8

Time: 10am until noon



Week 7

Tuesday  June 11 Nordic

Activity: Technical running and running strength, bring running poles

Location: Camp Fortune meet at the main lodge

Time: 6-7:30pm

Tuesday  June 11 Biathlon

Activity: Shooting Practice, running and strength

Location: Biathlon Range

Time: 6pm

Wednesday June 12 Juniors only

Activity: Strength Training for older than 1997 

Location: Chelsea Gym, Meredith Centre

Time: 6-7:30pm


Thursday June 13

Activity: Pacing and running technique 

Location: Philemon Wright High school 

Time: 6-7:30pm  

Sunday June 16 8am Junior Practice

Activity: Skate Roller skiing technique and ski strength

Location: P8

Time: 8am until 10am


Sunday June 16 10am Juvenile and Midgets 

Activity: Skate Roller skiing Technique and ski strength

Location: P8

Time: 10am until noon



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