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Training September 12-18

posted Sep 12, 2016, 9:13 AM by Katie McMahon   [ updated Sep 12, 2016, 4:52 PM ]


First of all, I would like to just say how impressed I am with everyone's focus, participation and the quality

of training last week. In particular, I am thoroughly impressed with your distance workout yesterday. We had athletes

accomplish 25-45km depending on age. Very impressive. Let's keep this awesome momentum going!


This week is a rest week so the general volume of training is lower but the focus and quality should remain the same.


Some important notes


1) We no longer have a group practice on Wednesday. Please continue to go to the gym on your own and follow your

strength plan accordingly. If you have any questions, feel free to ask.


2) Sign up for sportlog.ca!

I cannot emphasize the importance of this enough.
Keeping track of your training is essential for both
celebrating improvements and preventing injury.
The code is xcski. Please select Chelsea Nordiq
as your club and Moe, Katie and Eric (biathletes)
as your coaches.

3) Saturday we will be doing a goal setting session. Please come prepared
with some goals in mind even if they aren't completely formulated yet.

4) Please start brining headlamps to the evening practices as it is getting dark a lot
earlier now.


Tuesday, Sept. 13

Activity: Easy run + Game

Technique: Trail Run

Location: Camp Fortune

Time: 6:30-8:00pm


Notes:


Thursday, September 15

Activity: Roller ski speed and agility

10x 150m sprint starts

Technique: Skate Roller ski

Location: p8

Time: 6:30-8:00pm

Notes: Remember to bring water and wear your heart rate monitors

*Please bring a head lamp as it is getting dark before the end of practice


Saturday, September 17

Activity: Easy run and Goal setting

Technique: Trail running with Poles

Location: Camp Fortune

Time:

8:00-10:00am Junior +

10:00-12:00 Juveniles

Notes: Remember to bring water, a snack and wear your heart rate monitor

and some goals in mind.


Sunday, September 18

Activity: Distance ski with zone 3 and technique

Juvi = 2 x 7mins on/3mins off z3

Junior= 1 x 15mins z3

Open = 2 x 15mins on/5mins off z3

Technique: Classic Roller ski

Location: P8

Time: 8:00-11:00am

Notes: Remember to bring water, a snack and wear your heart rate monitor

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