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