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Training Sept 30th to Oct 6th

posted Sep 30, 2019, 9:07 PM by Maurice Moe Samm   [ updated Oct 2, 2019, 9:09 PM ]
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Important up Coming dates
 
Oct 5-6 will be our fall training camp, check email for details. 
will be an opportunity to run Papineau ville. 
Oct 18-20th Ottawa Ski Show Fund Raiser
Oct 26th fall Orienteering Rogaine get your compasses ready
Nov 2-3rd Chelsea Nordiq Ski Swap
November 30th -Dec 1 on-snow Camp (Maybe at Nakkertok maybe Morin Heights 
depending on snow)
Dec 6 and 7 Premier Neige races in Morin Heights 
Dec 13-15 Q-Cup #1 Nakkertok Candy Cane Cup 

Ottawa Ski Show

Here is some info about the Ottawa ski show. This is a new fundraiser for this year. 
The funds raised will by distributed by those that are active in the fundraiser. Based 
on the number of days that you volunteer. A spread sheet below has been email with 
details. The fundraiser will prioritize first athletes going to nationals then athletes in the
 nordic race program then athletes in the rest of the club that want to participate. 

Kunstadt sports runs the ski show and they have asked us to staff the sales floor for the 
Cross Country portion of the sale. This will look a lot like the sales floor of the ski swap. 

Kunstadt Sports is offering us 10% of the total sales of the Cross Country portion of the 
ski show. They have guaranteed $5000 and it is likely that we will raise $10,000 and if it
 is very successful $15,000. This will mean $250 - $700 for a family of 2 volunteering for
 the entire week end

I will be setting up an Ivolunteer for people to sign up for their spots. More details to come soon. 


Nationals - For 2nd years Juveniles and or coach permission
Please sign up for Nationals on the sheet above. Here is a look at the proposed nationals 
trip budget in detail so you can see how the costs are going to break down for this trip.  
This trip is more expensive because of the number of days that we need to go in order
 to acclimatize to the altitude of Sovereign Lake. The plane ticket you will purchase on your
own and you can use points, air miles. 

Item

amount/day

days

total/athlete

Trip total

Accommodations

$50.00

15

$750.00

$9000.00

Food

$15.00

15

$225.00

$2700.00

flights



$700.00

$8400.00

Support team baggage and Wax Equipment

100

8

$66.67

$800.00

3 Vans

$5000.00


$238.10

$2857.14

gas

$360.00


$17.14

$205.71

support team costs for 4 support staff

$7720.95


$482.56

$5790.71

materials

$300.00


$18.75

$225.00

Paid Wax Leader

$160.00

8

$106.67

$1280.00

total



$2604.88

$31258.57



Without flight

$1904.88

$22858.57



proposed budget for trip not including flights +10% reserve 

$2095.37

$25144.43






Total Nationals Budget



$2795.37

$33544.43




Nordiq Canada Race License

If you have not signed up for your Nordiq Canada race license you 
will need to do so. All nordic race athletes need this. Below is the link and all 
the information that you need. 

CCC: http://www.cccski.com/Events/License-Applications.aspx    (Purchase annual license)

SFQ: Included in Program registration

Info needed:

Club official:Maurice Samm 

Club Coach: Maurice Samm

Coach NCCP#:  1217212

Coach Level: Competition Development

Lots of people ask me about CPL or Canada Points list. This is the ranking
list of everyone in Canada and most international athletes.

You can look at this page for a description of the CPL list and the link to the actual list.
An interesting factoid is that we have 10 athletes in our training group that are ranked
top 10 in their year of birth in Canada. See if you can figure out who these athletes are.



Weekly Training 

Date: Tuesday Oct 1st
Time: 6:30 - 8pm
Location: Visitors center
Training: Running intensity 2,3,4,3,2min zone4 equal rest
Equipment: running shoes, water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Thursday October 3rd
Time: 6:30 - 8pm
Location: Relais Plien Air
Training: Running Agility and distance
Equipment: Running shoes, water bottle, head lamp
Notes: If you are running in Papineauville Race stay home and rest. Please bring head lamps as it is dark by the end of practice. 

Date: Tremblant training camp
Time: See camp Plan
Location: Tremblant
Training: Self training for anyone in Chelsea
Equipement: Running shoes, water bottle, Water bottle holder
Notes: 

Date: Tuesday Oct 8th Sophie leading Moe gone
Time: 6:30 - 8pm
Location: Relais Plien Air
Training: Running speed 
Equipment: running shoes, water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Thursday Oct 10th
Time: 6:30 - 8pm
Location: P8
Training: 4 x 4min zone 4 classic 
Equipment: Classic for those that have classic roller skis, skate for the rest
water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Saturday Oct 12th 
Time: 9 - 11am
Location: Parc Mousette  
Training: Long Double Pole, classic or skate if you do not have classic
Equipement: Running shoes, water bottle, Water bottle holder
Notes: 

Date: Tuesday Oct 15th
Time: 6:30 - 8pm
Location: Visitors center
Training: Ski bounding 4 x 45sec x 2min rest (2 sets)
Equipment: running shoes, water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Thursday Oct 17th
Time: 6:30 - 8pm
Location: Relais Plien Air
Training 10sec x 2min +10secs each interval into the rest never ending pyramid 
Equipment: Skate Roller ski
water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Saturday Oct 19th
Time: Ottawa Ski Show
Location: EY center
Training: Self training 
Equipement: Running shoes, water bottle, Water bottle holder
Notes: 

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