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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