Wow what an amazing Jericho week end Chelsea Nordiq and

Skinouk you really impress!! App Gap, Roller ski technique of

the race course, Mount Mansfield, Time Trail and Biathlon Race, 

Che-Nouk Outdoor Bistro every night. Truly Amazing!!!

This week end, Saturday the 28th is the Skinouk Roller Ski Race. 

Registration is $20 and you need to sign up by Thursday the 26th.

Here is the race notice. 

Athletes it is important that you read through this so you understand,

it is not your parents job to read the race notice

(Parents you can read it if you like). https://docs.google.com/a/skinouk.ca/viewer?a=v&pid=sites&srcid=c2tpbm91ay5jYXxjbHViLXNraW5vdWt8Z3g6NzU5YzRlYzdiNzFmOTQ3YQ

Here is a link to the time trial on the week end https://www.webscorer.com/racedetails?raceid=118319&did=128939&cid=665822

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

Tuesday, October 24th Cegep Practice

Activity: Easy run, core, foam rolling

Technique: trail run

Location: Relais Plein Air

Time: 8am - 9:30am

Notes: CEGEP Morning Practices will continue with there

is consistently 5 athletes in attendance. This means that you will need to make this

a priority. It is not a good use of coach time for 1 or 2 athletes.

Tuesday, October 24th

Activity: Easy run, core foam rolling

Technique: trail run

Location: Chalet Des Erable

Time: 6:30-8:00pm

Notes:

Thursday, October 26th Cegep Practice

Activity: Intervals 30sec x 30Sec x 12 reps zone4 intensity

Technique: Skate

Location: Relais Plein Air

Time:8am - 9:30am

Notes: CEGEP Morning Practices will continue with there is

consistently 5 athletes in attendance. This means that you will need to

make this a priority. It is not a good use of coach time for 1 or 2 athletes

Thursday, October 26th

Activity: Intervals 30sec x 30Sec x 12 reps zone4 intensity

Technique: Skate Roller ski

Location: P5

Time: 6:30am - 8pm

Notes: Make sure to register for Skinouk Roller Ski Race

Saturday, October 28th

Activity: Skinouk Roller ski Race

Location: P5

Time: 8am

Notes: https://docs.google.com/a/skinouk.ca/viewer?a=v&pid=sites&srcid=c2tpbm91ay5jYXxjbHViLXNraW5vdWt8Z3g6NzU5YzRlYzdiNzFmOTQ3YQ

Sunday, October 29th

Activity: Long Run or 5km Gatineau 5km run

Technique: Running

Location: p6

Time: 9am - 11am

Notes: Be ready to run in the rain.