Training May 15-21

Training‎ > ‎Nordic Race‎ > ‎Details‎ > ‎

posted May 15, 2017, 6:21 AM by Katie McMahon [ updated May 19, 2017, 1:27 PM ]

Physical Focus: Running Technique

Mental Focus: Using Team Support for Motivation

One of the major factors of an athlete's motivation is the team and teammates they

have around them. Starting right away, we are looking to foster a team environment

that is fun, supportive, inclusive and leads to excellence. Let's start off this season

building the foundation for an awesome Team!

Strength test results

Here are the results from the weekend. They are organized by birthdate. Eventually these are going to go into individual files.

The standards are at the top and the individual results are below.

Green meets standard, yellow is within 10%, red is below 10%.

These are base line data. The important point from these results that you show improvement from now until October.

	Pull ups (x3 for pts)	Sit ups	Push ups	Box Jumps	Dips	Overall Score Male	Overall Score Female	Meets Standard
Peewee B/G	4/4	35/35	25/25	35/35	25/25	130	130	With in 10%
Midget B/G	8/6	45/40	35/30	45/40	40/30	195	145	Great than 10% off Standard
Juvenile B/G	10/4	50/50	40/35	50/50	45/35	215	182
Junior B/G	12/6	55/55	45/40	55/55	50/40	241	208
Junior M/W	15/8	60/60	50/45	60/60	55/45	270	234
Senior M/W	18/10	60/60	60/50	65/65	60/50	299	255

Birthdate	Pull-Ups	Sit-Ups	Push-Ups	Box-Jumps	Bench-Dips	Front Plank	L-Side Plank	R-Side Plank	Total Score	Standard	Percentage of Standard
2000-12-01	8	51	35	37	23	3:20	1:20	1:26	170	241	70.54%
2001-01-05	25	49	48	43	30	1:43	1:03	1:06	245	241	101.66%
2001-02-07	18	43	44	47	23	1:23	1:06	1:10	211	241	87.55%
2000-07-25	20	51	50	39	18	1:31	1:18	1:25	218	241	90.46%
2000-10-20	24	45	45	41	31	2:30	1:40	1:30	234	241	97.10%
2001-03-08	21	46	45	38	24	1:30	1:05	2:04	216	241	89.63%
2000-06-13	6	32	23	35	19	2:02	1:15	1:14	127	208	61.06%
2000-11-05	12	39	34	34	21	2:00	0:47	1:10	164	208	78.85%
2001-04-19	7	30	34	40	31	2:15	2:17	1:40	156	208	75.00%
2001-03-17	1	39	26	32	17	1:31	1:02	0:45	117	208	56.25%
1999-06-03	32	48	60	65	39	6:00	2:10	3:00	308	270	114.07%
1999-10-22	5	49	52	50	32	3:00	1:30	2:00	198	234	84.62%
2002-03-08	20	48	54	43	25	1:30	1:00	1:00	230	215	106.98%
2003-12-13	2	32	18	31	13	2:15	1:30	0:40	100	215	46.51%
2001-12-31	16	39	46	44	19	1:30	0:50	1:00	196	215	91.16%
2003-10-29	0	43	15	31	17	1:42	1:36	1:19	106	182	58.24%
2003-06-15	3	31	36	25	23	1:41	1:00	1:05	124	182	68.13%
2003-12-16	3	35	22	26	21	1:55	1:00	1:13	113	182	62.09%
2003-08-20	8	50	40	44	23	2:22	1:05	1:15	181	182	99.45%
2003-06-25	6	42	31	34	20	2:30	1:00	1:00	145	182	79.67%
2001-06-03	10	35	35	53	30	2:23	1:04	0:45	183	182	100.55%
2006-11-18	12	45	44	35	42	3:05	1:15	2:09	202	130	155.38%
2002-03-25	24	36	44	59	23	1:42	0:57	1:18	234	215	108.84%
2001-05-05	22	51	51	56	35	3:28	1:00	1:42	259	241	107.47%
1999-12-26	1	42	27	57	18	1:22	2:00	1:26	147	234	62.82%
2003-10-12	10	44	50	55	27	3:26	1:30	1:24	206	182	113.19%
2000-02-27	17	25	26	40	19	0:23	1:19	1:05	161	241	66.80%
1998-04-10	2	41	27	48	20	1:41	1:36	1:20	142	234	60.68%
	12	41	38	42	24	2:12	1:17	1:21	182	214	85.53%

Train Plans for 2017/2018

Here is the list of athletes and training plans for this summer/fall/winter. I have arranged

the hours list by birthdate as a way to make this some what personal. You are allowed to

tell each other which plan I have suggested for you. These are my suggest hours for you,

if you have questions as to why I have made my decisions or you would like to change the

hours I have suggested. Please talk with me about it these are not set in stone.

BirthDate	Training Volume per year
2001-09-26	450
1999-06-03	600
2001-06-03	450
2001-09-18	450
2000-07-25	500
2000-11-05	500
2001-03-08	450
2001-02-07	500
2000-08-15	450
2000-12-01	500
2001-12-31	400
2002-03-08	400
2003-06-15	400
2001-03-17	400
2000-02-27	450
1999-10-22	500
1999-05-16	500
1998-04-10	500
2000-06-13	500
2003-08-20	400
2001-05-05	450
2003-10-12	400
2003-10-29	400
2000-10-20	500
2003-06-25	400
2001-09-19	400
2003-12-13	400
2001-01-05	500
2002-03-25	400
1999-12-26	500
2003-12-16	400
2001-04-19	450

Here are the links to the different training plans. We will be discussing these in

practice over the next week.

400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing

Here is the link to sportslog. This is the place where you will log your training. https://sportlog.ca/register

Here is the link to the training camp sign up sheet. https://docs.google.com/spreadsheets/d/1-bbqPoZzMwv3ywqEpDcP69VHx68w255e3rEAd-rhCBw/edit#gid=934525443

Tuesday, May 16

Activity: Team Building

Technique: Running

Location: Camp Fortune

Time: 6:30-8:00pm

Notes: To all of the people that are excited to Mountain Bike. The NCC has delayed the opening of trials so we will not be mountain biking for a bit yet.

Wednesday, May 17

Activity: Gym

Technique: Anatomical Adaptation

Location: Meredith Centre

Time: 6:30-8:00pm

Notes: Bring $7 for entrance fee and clean indoor running shoes

Thursday, May 18

Activity: Max HR Test

Technique: Track running

Location: Philemon Wright Track

Time: 6:30-8:00pm

Notes: Bring Heart rate monitor