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June 10 to June 16

posted Jun 11, 2013, 6:27 AM by Maurice Samm   [ updated Jun 17, 2013, 7:37 AM ]


This is week 7 in our yearly training plan. This week is a volume week, the focus will be on more volume with technique and strength being out big focusses. This is the largest volume week of the training cycle try hard to get all of the training done. 

On Thursdays we will be redoing our 3km and 1km time trial. We will e focussing on improving our times from before. This will be a very important practice to be able to set new bench marks and see the improvement that you have made in the last month. Make sure that you bring a watch with a timer and come prepared to run. 

Please note that tuesday June 19 we will be road cycling so bring a road bike, I will also need a couple of parents to help out and ride with us. 

I have also attached the strength assessment in the filing cabinet. Have a look and we will be addressing this more and more as we train. 

Here is the camp plan for those going to lake placid. Penny and I will be driving. We will be leaving Chelsea early so that we can join in with the first training on Thursday. We will be staying at a house in Lake Placid , see link for details http://www.vrbo.com/464794. We will be cooking in our chalet.  


Jeudi 27:
    • 9h30 : Hiking Mt…
    • 15h00 : Ski à roulettes skate; 30 min. sans bâtons Bear cub road
    • Soirée : Meeting début camp (coachs) + abdos en ville


Vendredi 28:

  •   9h00 : Hiking Mt…  (à confirmer) Long hike 5-6h
  •   16h00 : Ski à roulettes classique; 30-40 min DP Silver Lake road 
  •   Soirée : Activité sociale? Activité libre à Lake Placid


Samedi 29:

  •   9h00 : Ski à roulettes skate; sans bâtons et travail en montée Keene-Elizabethtown
  •   14h00 : Hiking Mt Noonmark ou Giant 
  •   Soirée : Muscu générale au chalet 


Dimanche 30:

  • 8h30 : Course duathlon (course + ski patin)
  • Midi : départ du site
 

Here is the dynamic stretch routine that I would like us all to use before each work out. It is a full body dynamic stretch work that can be done almost completely standing so we will be able to use it in the winter as well.  Print it, learn it, remember it. 

Stretch Warm Up


  • Tilt Walk x 5 Each side
  • Zombies x 5 each side
  • Trunk rotation x 10
  • Dynamic Side Bends X 5 each side
  • Lunge Walk x 5 each side
  • Lateral Lunge x 5 each side
  • Forward leg Swing x 5 each Leg
  • Lateral leg swing x 5 each leg
  • Heel Bounce x 5 each leg
  • Arm crosses
  • thumb up x 5
  • thumb down x 5 
  • thumb forward x 5 
  • thumb backwards x 5  
  • Double pole x 5
  • Arm Crosses above head x 5 
  • Wrist circles x 5 each direction
  • Wrist flex and extend x 5
  • Ankle circles x 5 each direction
  • Ankle point and flex x 5 


Week 7

Tuesday  June 11 Nordic

Activity: Technical running and running strength, bring running poles

Location: Camp Fortune meet at the main lodge

Time: 6-7:30pm

Tuesday  June 11 Biathlon

Activity: Shooting Practice, running and strength

Location: Biathlon Range

Time: 6pm

Wednesday June 12 Juniors only

Activity: Strength Training for older than 1997 

Location: Chelsea Gym, Meredith Centre

Time: 6-7:30pm

Thursday June 13

Activity: Pacing and running technique 3km and 1km time trial

Location: Philemon Wright High school 

Time: 6-7:30pm  


Sunday June 16 8am Junior Practice

Activity: Skate Roller skiing technique and ski strength

Location: P8

Time: 8am until 10am


Sunday June 16 10am Juvenile and Midgets 

Activity: Skate Roller skiing Technique and ski strength

Location: P8

Time: 10am until noon


Week 6

Tuesday  June 18

Activity: Road cycling 

Location: NCC visitors centre

Time: 6-7:30pm


Wednesday June 19 Juniors only

Activity: Strength Training for older than 1997 

Location: Chelsea Gym, Meredith Centre

Time: 6-7:30pm


Thursday June 20

Activity: Pacing and running technique

Location: Philemon Wright School see map for directions https://maps.google.com/maps/ms?msid=218069458309771083118.00049261ad44408e50bd9&msa=0 

Time: 6-7:30pm 


Sunday June 22 8am Junior Practice

Activity: Classic roller skiing for nordic and skate roller skiing for biathlon Technique and ski strength

Location: P8

Time: 8am until 10am


Sunday June 23 10am Juvenile and Midget Practice

Activity: Skate Roller skiing Technique and ski strength

Location: P8

Time: 10am until noon

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