posted Jun 9, 2014, 4:11 PM by Maurice Moe Samm
[
updated Jun 13, 2014, 12:46 PM
]
Week 6 , This is a medium building week.
Here are the results of the strength tests that we did earlier in May. We will discuss the meaning of this in practice. I will input the flexion and extension times when I receive them from George.
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2014
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|
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|
|
|
|
name
|
Ab/back
.75
|
Lat/back
.58
|
Lat ave.
.97
|
weak
|
stretch
|
|
A
|
Liam
|
.3
|
.49
|
1.05
|
VMO; adductors; QL; glutes
|
Adductors; rectus femoris
|
|
A
|
Isaac
|
.68
|
.5
|
.61
|
VMO; hamstrings
|
Psoas; adductors; rec femoris
|
|
A
|
Audrey
|
.43
|
.5
|
1.44
|
VMO; QL; glutes
|
Adductors;
|
|
A
|
Vic
|
.58
|
.58
|
.87
|
Hamstrings; glutes
|
psoas
|
|
A
|
Carli
|
.59
|
.55
|
1.21
|
VMO; adductors; hamstrings; glutes
|
Psoas; erector spin
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|
A
|
Simon
|
.40
|
.39
|
1.02
|
VMO; hamstrings;glutes
|
Psoas;
|
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A
|
Julia
|
.50
|
.21
|
.94
|
VMO; glutes
|
Adductors; psoas
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A
|
Alia
|
.49
|
.28
|
.98
|
VMO; hamstrings; QL
|
Psoas; add/med hamstrings
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A
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Anna
|
.71
|
.41
|
.66
|
VMO; hamstringsglutes
|
Erector spin; external hip rot.
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|
A
|
Maia
|
.61
|
.30
|
1.8
|
VMO; hamstrings; glutes
|
psaos
|
|
A
|
Oliver
|
.51
|
.27
|
1.09
|
VMO; hamstrings; glutes
|
QL
|
|
A
|
Nichola
|
.26
|
.23
|
.67
|
VMO; hamstrings; glutes
|
psoas
|
|
A
|
Jana
|
.36
|
.39
|
.80
|
VMO; hamstrings; glutes
|
Psoas; adductors
|
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A
|
Michael
|
.45
|
.45
|
.93
|
VMO; QL; glutes
|
psoas
|
|
A
|
Olivier
|
.34
|
.38
|
.95
|
VMO; hamstrings; glutes
|
adductors
|
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A
|
Alex
|
.42
|
.69
|
.81
|
VMO; QL; glutes
|
|
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A
|
Nylan
|
.55
|
.59
|
1.08
|
QL; glutes
|
Erector spina
|
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A
|
Christoff
|
.43
|
.63
|
1.19
|
VMO; hamstrings
|
Adductors; erector spin; hip flexors
|
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A
|
Moe
|
.61
|
.75
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1.06
|
Vmo; glutes
|
adductors
|
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A
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Tiana
|
.53
|
.61
|
1.09
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VMO; adductors; hamstrings; QL
|
|
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B
|
Carolyne
|
1.38
|
.48
|
1.09
|
VMO; adductors; glutes
|
Erector spin
|
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B
|
Alana
|
1.11
|
40
|
1.34
|
Adductors; glutes
|
psoas
|
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B
|
Madeleine
|
2.36
|
.34
|
.82
|
VMO; glutes
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Aductors; hip rotators
|
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B
|
Eric
|
.82
|
.59
|
.75
|
Hamstrings;
|
Psoas; hip flexors
|
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B
|
Leanne
|
.76
|
.38
|
.87
|
VMO; hamstrings; glutes
|
Psoas;
|
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B
|
Robyn
|
.82
|
.31
|
.92
|
Hamstrings; glutes
|
psoas
|
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B
|
Piper
|
1
|
.46
|
1.06
|
VMO; glutes
|
Add/med hamstrings
|
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B
|
Aaron
|
1.13
|
.33
|
.98
|
VMO; hamstrings; glutes
|
psoas
|
|
name
|
Ab/back
.75
|
Lat/back
.58
|
Lat ave.
.97
|
weak
|
stretch
|
foot
|
Dips
|
Chins
.75
|
Flexion TIme
|
Extension TIme
|
Lateral LTime
|
Lateral R Time
|
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Saindon
|
1.34
|
.48
|
1.27
|
Vmo/add-R/QL
|
Add-med ham/QL/hips/ex rot-R
|
pro
|
|
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199
|
148
|
79
|
62
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Place
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1.18
|
.44
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1.0
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Vmo/add-R/glue med-L/glutes
|
Add-medial hamghips/
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14
|
10
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211
|
179
|
77
|
78
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Hennessy
|
.92
|
.60
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1.05
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Vmo/QL/Glute med.
|
IT band/hip flexor
|
Sup-L/Pro-R
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0
|
1
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127
|
138
|
85
|
81
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Tessier, D
|
.9
|
.55
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1.05
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Vmo/glutes/hams/ql
|
Psoas/erectors/rotators
|
pro
|
11
|
16
|
155
|
173
|
97
|
93
|
|
Syrros
|
.9
|
.44
|
1
|
Vmo/ham/QL
|
Add/QL/hips
|
sup
|
|
|
163
|
182
|
80
|
80
|
|
Roth
|
.85
|
.43
|
1.23
|
Vmo/glute max/hams/quads-L-glutes -R
|
Psoas/erectors/hip rotators
|
Sup
|
0
|
2
|
136
|
160
|
76
|
62
|
|
Schryer
|
.81
|
.80
|
.58
|
Vmo/Ham-R/Glute med-max
|
Psoas/add/
|
pro
|
5
|
6
|
121
|
150
|
88
|
153
|
|
Dumas Raph
|
.79
|
.56
|
.81
|
Vmo/add-L/hams-R/QL-L/glutes
|
Add-medial ham
|
Sup-L/Pro-R/
|
11
|
8
|
95
|
121
|
61
|
75
|
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McIntosh, N
|
.73
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.70
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1.0
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Vmo/add-L/glute med-R/quads
|
Add-medial ham/add
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pro
|
10
|
6
|
104
|
142
|
99
|
99
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Leclair
|
.72
|
.5
|
.74
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Vmo/add-R/ham-L/
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Psoas/
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Sup-r/pro-L
|
2
|
7
|
151
|
210
|
90
|
121
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Hyde, C
|
.71
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.43
|
.69
|
Vmo/hams-L/QL -R
|
Add-med ham/erectors/hips-rot
|
sup
|
|
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148
|
210
|
73
|
106
|
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Smith-Windsor
|
.68
|
.45
|
.83
|
Vmo/glute medius/glutes/QL
|
Add-medial hams/
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Sup/
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|
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143
|
210
|
86
|
103
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Fahey, a
|
.64
|
.5
|
1.17
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Vmo/ham-L/QL-R/glutes
|
Erectors
|
Pro/
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10
|
11
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182
|
284
|
152
|
130
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Marius
|
.64
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.44
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Vmo/add-R/glute max
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psoas
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pro
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103
|
162
|
71
|
31
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|
Vic
|
.61
|
.90
|
1
|
Vmo/hams/QL
|
Add/hip rotators
|
sup
|
14
|
10
|
102
|
167
|
150
|
150
|
|
Bakker-Westeinde
|
.59
|
.69
|
1.01
|
Vmo/hams/QL/glutes
|
Psoas/erectors
|
pro
|
|
|
168
|
287
|
198
|
196
|
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Sanchez, A
|
.57
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.59
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Vmo/ham-L/QL/glutes
|
QL/hip/
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sup
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77
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138
|
81
|
36
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Solomon
|
.56
|
.66
|
.63
|
Vmo/add/glutes
|
Psoas/IT band
|
Sup/
|
5
|
5
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78
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139
|
44
|
70
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Sanchez, teo
|
.56
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.57
|
.85
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Vmo/glute max/glutes
|
IT Band erectors
|
Sup/
|
10
|
10
|
87
|
154
|
81
|
95
|
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Hynds
|
.54
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.46
|
.91
|
Vmo/add-R/glute max/hams/QL-R
|
adductors
|
Pro
|
0
|
1
|
130
|
240
|
105
|
115
|
|
Sanger
|
.5
|
.32
|
.85
|
Vmo/med. Ham-add/hams/QL/glutes
|
QL/erectors/hips
|
Sup-L/Pro-R
|
|
|
203
|
409
|
120
|
142
|
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McIntosh, R
|
.5
|
.27
|
.75
|
Vmo/hamstrings/QL/Glutes
|
QL
|
Sup-L/Pro-R
|
|
|
125
|
250
|
58
|
77
|
|
Dupuis
|
.49
|
.99
|
1.1
|
Vmo/QL
|
Psoas/erecotrs/QL
|
Sup-L
|
14
|
23
|
81
|
167
|
172
|
157
|
|
Leighton
|
.46
|
.38
|
.78
|
Vmo/glute max-L/hams/QL
|
Erectors/hip flexors/QL/hip rot/
|
|
|
|
120
|
263
|
88
|
113
|
|
Dumas, W
|
.40
|
.81
|
1.23
|
Vmo/ham/glutes
|
Add-medial ham
|
|
18
|
21
|
110
|
270
|
242
|
196
|
|
Van Dr Westhuizer, J
|
.39
|
.29
|
1.08
|
Vmo/add-L/hams-R/glutes
|
Psoas/IT Band
|
Pro
|
0
|
0
|
86
|
201
|
49
|
67
|
|
Billowits
|
.37
|
.36
|
.85
|
Vmo/add-L/Glutes-R/Hams-R
|
IT Band/hip rotators
|
Pro/
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|
|
88
|
240
|
79
|
93
|
|
Veinotte L
|
.34
|
.47
|
.89
|
Vmo/Glute max/ham/glutes/hip rot
|
Psoas/add/erecotrs
|
sup
|
16
|
15
|
90
|
267
|
117
|
132
|
|
Veinotte, P
|
.34
|
.32
|
.66
|
Vmo/add/QL-R
|
Erecotrs/hip rotators
|
Pro
|
0
|
1
|
108
|
314
|
80
|
122
|
|
Caroline
|
.34
|
.26
|
|
Vmo
|
Hams-R/QL-L/Glute medius
|
sup
|
|
|
178
|
517
|
|
137
|
|
Gervais
|
.34
|
.32
|
.72
|
Vmo/hams/QL-R/glutes
|
QL/Erectors
|
sup
|
|
|
92
|
267
|
71
|
99
|
|
Weller
|
.32
|
.35
|
.99
|
Vmo/QL /Add-R/ham-L/glutes/
|
Psoas/erectors/
|
Sup.
|
0
|
1
|
86
|
270
|
94
|
95
|
|
Leclair, S
|
.31
|
.20
|
1.1
|
Vmo/add/QL/quads
|
QL/hip
|
pro
|
|
|
86
|
281
|
59
|
53
|
|
Little, T
|
.23
|
.37
|
.97
|
Vmo/hams/Glutes
|
QL
|
pro
|
|
|
62
|
265
|
97
|
101
|
|
Desjardins
|
.10
|
.34
|
1.07
|
Vmo/hams-L
|
Psoas/QL/hip rot/rec fem
|
pro
|
|
|
22
|
216
|
75
|
71
|
|
Leclrec
|
0.51
|
.92
|
.79
|
Vmo/add/glutes
|
“
|
sup
|
13
|
8
|
79
|
156
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127
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161
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Week 6 Tuesday June 10th Senior Team Activity: 6 x 400m at 3000 meter pace. Location: Philemon Wright Time: 4:45-6:00pm Tuesday June 10th Junior Team Activity: 5 x 400m at 3000meter pace Location: Philemon Wright High School Time: 6:30pm - 8pm Wednesday June 11th Activity: Strength Training you need to be 16 years old or have head coach permission to attend this practice, we will be testing chin ups and dips this week. Location: Chelsea Gym Time: 6:30-8pm Thursday June 12th Senior Team Activity: 30 min tempo skate roller ski, please note the meeting times sent to you by email Location: Relais Plein Air Time: 4:45 - 6:15pm Thursday June 12th Junior Team Activity: Strength Juveniles and juniors will start a strength program with Katie, midgets will be doing strengths circuits with Moe Location: Meredith center, Make sure that you bring $5 for the gym. Time: 6:30 - 8:00pm Sunday, June 15th Activity: Mega Zone 1 triathlon Roller ski, bike, run. I have made groups see below, if you feel that you should be in a different group talk to me on sunday morning. See below for details of groups, routes and distances. You will need to bring your skate roller skis, a bike (road or mountain) and running shoes. I will also need some parent helpers to act as safety with different groups. Please email me if you are willing to help.
|
Group
|
Roller ski
|
Route
|
Bike
|
route
|
Run
|
Route
|
|
Group 1
|
26km +/-1h 45m
|
Champlain Loop
|
26km 1h
|
Champlain Loop
|
7km 45min
|
P8 - old visitors centre - trail 1 - skyline- bills - p8
|
|
Group 2
|
21km rollerski 1h45m
|
Short Loop
|
21km bike 1h
|
Short Loop
|
5km run 30m
|
p8- penguin - skyline - bills p8
|
|
Group 3
|
15km roller ski 1h30m
|
p8 to pink return to p8
|
15km bike 1h
|
p8 to top of fortune park way
|
5km run 30m
|
p8- penguin - skyline - bills p8
|
|
Group 4
|
7km rollerski technique 1h
|
p8 - p9 hill work on penguin
|
10 km bike 1h
|
p8 to top of fortune park way
|
3km run 20 m
|
p8 - visitors center- trail 1 p8
|
|
Group 1
|
|
|
|
|
|
|
|
Eric
|
Schryer
|
Male
|
Senior Men
|
|
|
|
|
Teo
|
Sanchez
|
Male
|
Junior Boy
|
|
|
|
|
Nilan
|
McIntosh
|
Male
|
Junior boy
|
|
|
|
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Raph
|
Dumas
|
Male
|
Junior boy
|
|
|
|
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Liam
|
Veinotte
|
Male
|
Junior boy
|
|
|
|
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Jason
|
Lawton
|
Male
|
Junior boy
|
|
|
|
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Aaron
|
Fahey
|
Male
|
Junior Men
|
|
|
|
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Alexandre
|
Leclerc
|
Male
|
Junior Men
|
|
|
|
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Paul
|
Place
|
Male
|
Junior Men
|
|
|
|
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William
|
Dumas
|
Male
|
Junior Men
|
|
|
|
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Mathieu
|
Tremblay
|
Male
|
Junior Men
|
|
|
|
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Neal
|
Fahey
|
Male
|
Junior Boy
|
|
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Group 2
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|
|
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Jordyn
|
Leighton
|
Female
|
Junior Girl
|
|
|
|
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Leanne
|
Weller
|
Female
|
Junior Girls
|
|
|
|
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Laura
|
Leclair
|
Female
|
Junior Girls
|
|
|
|
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Alana
|
Hennessy
|
Female
|
Junior Women
|
|
|
|
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Mykal
|
Bakker-Westeinde
|
Male
|
Juvenile Boy
|
|
|
|
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Olivier
|
Gervais
|
Male
|
Juvenile Boy
|
|
|
|
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Olivier
|
Dumas
|
Female
|
Juvenile Boy
|
|
|
|
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Group 3
|
|
|
|
|
|
|
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Mathis
|
Roth
|
Male
|
Juvenile Boy
|
|
|
|
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Issac
|
Vandenberg
|
Male
|
Juvenile Boy
|
|
|
|
|
Pierre-Charles
|
Harvey Rousseau
|
Male
|
Juvenile boy
|
|
|
|
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Aidan
|
Chen
|
Male
|
Juvenile Boy
|
|
|
|
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Jana
|
Van Der Westhuizen
|
Female
|
Juvenile Girl
|
|
|
|
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Anna
|
Billowits
|
Female
|
Juvenile girl
|
|
|
|
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Tiana
|
Little
|
Female
|
Juvenile girl
|
|
|
|
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Sierra
|
Leclerc
|
Female
|
Juvenile girl
|
|
|
|
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Alia
|
Sanger
|
Female
|
Juvenile girl
|
|
|
|
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Robyn
|
McIntosh
|
Female
|
Juvenile girl
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|
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Justine
|
dumas
|
Female
|
Juvenile girl
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|
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Piaper
|
Veinotte
|
Female
|
Juvenile Girl
|
|
|
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Caroline
|
Hyde
|
Female
|
Juvenile Girl
|
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|
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Alanzo
|
Sanchez
|
Male
|
Midget Boy
|
|
|
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Oliver
|
Holder
|
Male
|
Midget Boy
|
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|
|
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Carly
|
Little
|
Female
|
Midget Girl
|
|
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Group 4
|
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|
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Maya
|
Holder
|
Female
|
Junior Girl
|
Join Group 2 after roller ski
|
|
|
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Julia
|
Maine
|
Female
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Juvenile girl
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Join Group 2 after roller ski
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Christoph
|
Lohmann
|
Male
|
Midget Boy
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simon
|
Leclair
|
Male
|
midget boy
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Theo
|
Mallett
|
Male
|
Midget Boy
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Nathan
|
Chen
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Midget boy
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Nicola
|
van der Westhuizen
|
Female
|
Midget Girl
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Madeleine
|
Côte
|
Female
|
Midget Girl
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Audrey
|
Hyde
|
Female
|
Midget girl
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Location: P8 Time: 8am - 12noon please note that we will start at 8am |
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