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Training Oct 7 to 13

posted Oct 7, 2013, 1:26 PM by Maurice Samm   [ updated Oct 11, 2013, 12:26 PM ]
This is week 24 in our yearly training plan. It is a recovery week, the focus of this week will be recovery, strength and agility.  

Things are getting pretty exciting this fall make sure that you read all of the information as there is lots going on.

The Ski swap is coming November 9th and this year Peter Solomon is not going to be getting items for the silent auction. So this year I would like to spread this work out. As athletes you are the ones that are most impacted by the silent auction as it pays for your wax and goes to help pay for races and training camps. Last year money from this program helped pay for the On Snow camp at La Foret Montmorency.  I would like to have every athlete signed up in the Nordic race program find 4 objects with a minimum value of $50 for this years auction. If all 38 people signed up in the Nordic Race Program find 4 things with a value of $50 that will mean that we have raised $7,600 dollars to support your skiing this year.  Remember that auction items do not have to be ski related. I have seen clothing, ski gear, art, food, massages, people offering their services (ie hours of yard work) and many other interesting items. You will need to spend some time thinking about people that you know that would be willing to donate something to the silent auction. When you have found an item please enter it in this google Doc https://docs.google.com/spreadsheet/ccc?key=0Aox4_kP-J7jtdEt0c01WNGk5SGNiUThWd1E0bEhlYkE&usp=sharing . You will see that I already have a head start. Heres to the best silent auction yet. 

1. We talked about goals on Sunday, go to the File Cabinet in the Nordic Race section of the website and there is a document called "What is a Goal" click on it fill in and send it to me. These are your goals for 2013-2014. If you are not sure what to do there is a goal setting example read it and it should help you. Make sure that your goals are achievable, measurable and fun



2.  The on-snow camp will be held at La Foret Montmorency November 22-24, make sure that you have signed up returning your race form to Mario, by Oct 11 if you are interested to go. We will leave Friday Morning November 22 and return Sunday November 24. 

3. Chelsea Nordiq racing/biathlon program boys and girls aged 9-17 are invited to a Thanksgiving Sunday Boys and Girls Power Hour with Olympian Madeleine Williams and Canadian National Ski Team member Graham Nishikawa.  
Madeleine and Graham have planned an exciting workshop to unleash "your power"!  

Here's the plan:
Sunday, Oct 13 - 

  • 10:00 - 11:30:  Drop off at P-8 - Break into Boy Power and Girl Power groups.  (Please bring roller-skis/helmet/poles/running shoes/water/snack || PS if you need roller skis let Moe know as he will bring extras.
  • 11:30:  Pick-up.  (Parents are asked to pick up racers and drop them off at the Meredith Centre).
  • 12:00-1:30:  Presentation and Power Chat at Meredith Centre - Conference Room, second Floor.
  • 1:30:  Workshop wraps up.

This is the only date available in Graham's 2013/14 training schedule,  we acknowledge that some skiers will be away due to Thanksgiving commitments.

4. Here are the time trial times from the last time trail, I have include the last three time trials, some of you have really improved over the summer


Name

2013-06-23 skate

2013-07-21 classic

2013-09-27 skate


juv g 6km

time

pace

time

pace

time

pace

incorrect distance

Molly

23m 54s

3m 59s

22m 44s

3m 47s




Shelby

18m 59s

3m 10s

21m 10s

3m 32s




Hanna

22m 9s

3m 42s

23m 20s

3m 53s




Kath

19m 17s

3m 13s


0




Ali


 

21m 1s

3m 30s




Sierra




0

28m 43s



Alia





32m 8s

3m 34s

9km

Anna





33m 48s

3m 45s

9km

















Juven b 6km


 


0




Reid

19m 7s

3m 11s


0




Dawson

19m 31s

3m 15s

21m 33s

3m 36s




Nico

18m 37s

3m 6s

20m 41s

3m 27s




Nic s

20m 3s

3m 21s


0




Mitchell

18m 42s

3m 7s


0




Dominic

20m 32s

3m 25s


0

19m 13s

3m 12s


T-J

21m 41s

3m 37s


0


0


Mikal




0

20m 38s

3m 26s


Jason





18m 13s

3m 2s


Olie Dumas





17m 50s

2m 58s


Oliver





21m 4s

3m 31s










Jun g 6km




0




Alana

22m 42s

3m 47s


0




Caroline

26m 26s

4m 24s


0




Nicola

23m 31s

3m 55s

23m 1s

3m 50s




Claire

22m 10s

3m 42s


0




Alyssa

19m 49s

3m 18s

20m 7s

3m 21s




Phoebe

20m 29s

3m 25s

22m 22s

3m 44s




Alison

21m 52s

3m 39s


0




Roxanna

22m 35s

3m 46s

21m 27s

3m 35s




Zoe

18m 56s

3m 9s


0




Leanne



20m 39s

3m 27s




maddi



25m 48s

4m 18s




laura





20m 42s

3m 27s



Jun B 9km








Kieran T

30m 36s

3m 24s

30m 39s

3m 24s




Maks

24m 33s

2m 44s


0




Brendon

25m 23s

2m 49s

25m 55s

2m 53s




Patrick

29m 32s

3m 17s


0




Marcus

27m 24s

3m 3s


0




Nolan

31m 15s

3m 28s


0




Julian

27m 56s

3m 6s


0




Aaron

25m 49s

2m 52s


0

25m 26s

2m 50s


Alex l

26m 35s

2m 57s


0

 

 


Nilan

30m 28s

3m 23s

29m 17s

3m 15s


0


Eric

18m 9s

3m 2s

 

 


0


Paul



31m 2s

3m 27s


0


mike



30m 38s

3m 24s


0


Timbo



26m 37s

2m 57s


0


Cary



25m 1s

2m 47s


0


Nick





29m 57s

3m 20s


mathieu





26m 36s

2m 57s


will





22m 46s

2m 32s


dan





27m 11s

3m 1s


Alex D





23m 7s

2m 34s










Junior Men 9km 


0m


0




Kath

28m 33s

3m 10s


0




Issac

24m 37s

2m 44s


0




Jesse

28m 3s

3m 7s


0








0




Junior 9km Women




0




alex s



32m 24s

3m 36s




Holly



31m 11s

3m 28s




Bryanna



30m 40s

3m 24s







Week 24

Tuesday Oct 8th Juniors/Youth 

Activity: Skate Roller Ski intervals and distance 

Location: Relais Plein Air

Time: 4:30pm - 6pm

Tuesday Oct 8th Juveniles/Senior boys and Girls

Activity: Skate Roller ski agility and distance

Location: p8 

Time: 6:30-8pm 

Thursday Oct 10th Juniors and Youth 

Activity: Technical running and Yoga 

Location: Relais Plein Air

Time: 4:30pm - 6pm

Thursday Oct 10th Juveniles and Senior boys and girls  

Activity: Strength, running and Yoga 

Location: Camp Fortune, Meet at the gate

Time: 6:30-8pm 

 Saturday Oct 12th Juniors/Youth 

Activity: Classic roller skiing, Skate for biathletes Distance Ski and technique

Location: P8

Time:8-10am

 Saturday Oct 12th Juveniles/Senior Boys and Girls 

Activity: Classic roller skiing, Skate for biathletes, Distance ski and technique

Location: P8

Time:10-12pm

Sunday Oct 13th  Juniors and Juveniles 

Activity: Power presentation with Madeleine Williams and Graham Nishikawa see above for details. This is going to be an awesome time to learn and ski with some awesome Canadian Skiers

Location: P8 

Time: 10 - 1:30pm 

Week 24

Tuesday October 15th Juniors/Youth 

Activity: Skate roller skiing  

Location: Relais Plein Air

Time: 4:30pm - 6pm

Tuesday October 15th Juveniles/Senior Boys and Girls

Activity: Skate Roller Skiing 

Location: P8 

Time: 6:30-8pm 

Thursday October 17th Juniors and Youth 

Activity: Technical running and Yoga

Location: Relais Plein Air

Time: 4:30pm - 6pm 

Thursday October 17th Juveniles and Senior boys and girls  

Activity: Strength and yoga

Location: Chalet des érables

Time: 6:30-8pm 

 Saturday October 19th Juniors and Youth, Moe gone to a coaching course

Activity: Classic nordic and skate biathlon roller skiing distance and technique

Location: P8

Time: 8-10am  

Saturday Oct 19th Juveniles and senior boys and girls Moe gone to a coaching course 

Activity: Classic roller ski skate for biathletes  

Location: P8

Time: 10-12pm  

Sunday Oct 20th Juniors, youth, juveniles, senior boys and girls a

Activity: Skate roller ski intensity

Location: P8

Time: 10-12

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