Training November 11 - 17 - Training

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Training November 11 - 17

posted Nov 11, 2013, 9:49 AM by Maurice Moe Samm [ updated Nov 18, 2013, 6:52 AM ]

This is week 29 in our yearly training plan. It is a recovery week.

Wow am I ever impressed with the ski swap this year. I have not seen final numbers yet but from what I have seen this year was a record event. We sold more skis, raffle tickets, chilli and baked goods than ever before. Make sure that you give yourself a pat on the back. We also need to say thank you to all of the people that supported the swap and that supported the Silent Auction. I would like to do a team photo this week end that will then get turned into a thank you letter. More details to come.

I am sending out training programs today for the next 4 weeks. if you do not receive one by tomorrow please let me know.

We are now in very difficult days to predict what we are going to do for practice as we can have snow, ice, rain and frost. Always bring your running shoes to practice in case we are not able to roller ski or snow ski. Always check the website and email before practice as things can change very fast.

You will all need to have rock skis, an old pair of skis that you can wear that you are not worried about scratching. It does not matter if they are skate of classic. Skate skis can be waxed for classic and classic can be skated in . Rock skis can be really old, bright pink, too small to long and ugly it is always a contest who has the best, oldest, ugliest rock skis. Do not bring good skis to practice until the snow is good. It is very sad when good skis get scratched.

When we are classic skiing you will need to have your own wax and cork. You wax does not have to be expensive. You will need three waxes 1. (-5 to -10 example swix blue) 2. -1 to -5 example vauti orange or carrot to swix violet 3. +2 to -2 example. toko red, swix red. It is best that you bring your skis to practice already waxed or arrive a few minutes early to wax your skis so that you are ready to ski when practice begins.

Make sure to bring headlamps, warm cloths and good gloves to all practices. It is now dark at 5:30 everyone needs headlamps. Always bring running shoes to practice as well. There may be times where there is frost or ice on the parkways and it will not be safe to roller ski and we will need to run instead.

It is also time to start doing your snow dances, long range forecast is flirting with snow at times if we all put our positive energy into drawing cold weather out of the North maybe we can change the rain to snow.

Please Fill in your goal sheets and return them to me.

Week 29

Tuesday, Nov 12th Juniors and Youth

Activity: Classic Snow skiing bring rock skis

Location:p6

Time: 4:30pm - 6pm

Tuesday, Nov 12th Juveniles/Senior boys and Girls

Activity: Classic snow skiing

Location: P6 see map for details https://maps.google.ca/maps/ms?msid=218069458309771083118.0004e44dc7a8c6da26ebf&msa=0&ll=45.48717,-75.842206&spn=0.008259,0.019076

Time: 6:30pm - 8pm

Thursday November 14th Juniors and Youth

Activity: Skate roller skiing intervals

Location: Relais Plein Air

Time: 4:30 to 6pm

Thursday Nov 14 Juveniles and Senior boys and girls

Activity: Strength and Running

Location: Biathlon Range Meet at the Main gate and run to the Biathlon range

Time: 6:30pm - 8pm

Saturday November 16th Juniors and Youth

Activity: Classic Roller Ski

Location: P8

Time: 8-10am

Saturday Nov 16th Juveniles and senior boys and girls

Activity: Classic (Biathlon Skate) Roller Ski

Location: P8

Time: 10am - 12noon

Sunday Nov 17th Juniors, youth, juveniles, senior boys and girls

Activity: Uphill time trial Skate Roller Ski

Location: p10

Time: 9-12

Week 28

Tuesday Nov 19th Juniors and Youth

Activity: Skate Easy Distance ski make sure to bring a headlamp as it is dark by 5:30pm

Location: Relais Plein Air

Time: 4:30 - 6pm

Tuesday Nov 5th Juveniles/Senior boys and Girls

Activity: Nordic Classic and biathlon skate

Location: P6 Mackenzie King Estate see map for details https://maps.google.ca/maps/ms?msid=218069458309771083118.0004e44dc7a8c6da26ebf&msa=0&ll=45.48717,-75.842206&spn=0.008259,0.019076

Time: 6:30pm - 8pm

Thursday Nov 7th Juniors and Youth

Activity: Classic roller skiing skate for Biathletes

Location: Relais Plein Air

Time: 4:30pm - 6pm

Thursday Nov 7th Juveniles and Senior boys and girls

Activity: Strength, running

Location: Camp Fortune, meet at the main gate and run up to the biathlon range

Time: 6:30-8pm

Saturday Nov 9th Juniors/Youth

Activity: Ski Swap

Location: Chelsea Elementary