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Training August 19 - 25

posted Aug 21, 2019, 11:27 AM by Maurice Moe Samm   [ updated Aug 21, 2019, 11:28 AM ]
Time Trial
On August 25th we will be hosting the next regional time trial. This means that we will need to 
be organizing and providing most of the volunteers. Below are the details. This is a fun time trial,
 it is the second time that we have done this time trial.

National Capital Roller Ski Time trial #2 UpHill Fun August 25th
Type:   Skate roller-ski U14 and U16
Classic U18 and Open
Start:   Individual - 15 sec
Location: P5

8am bib pick up 
Start time
Estimate start time: 8:45 Open U18
Estimate start time: 9am U16 and U14 

Volunteers? Of course!  Register here: 
Distances and Categories
8k P5 to top of Black Lake Hill 
Open Men, Open Women, U18 Boys and Girls
5k Mica Junction to top of Black Lake Hill
 U16 Girls/Boys and U14 Boys and Girls
Safety: pull off to right at appointed turn-arounds; check left and right then turn left
only CCC registered skiers may participate

Cost: none

Deadline: Friday August 23rd 11:59 pm

Training Plans

Training plans have been updated. Follow the following links to your training plan. 
For those that have their own training plans cut and paste the August training plan into your plan. 

Meso 4
Week TypeIntensity
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday August 19
Tuesday August 20
PMZone 1/speedZone 11.5Zone 1 of choice
Wednesday August 21
PMStrengthGym Meso 41Heritage College
Thursday August  22
PMBuilding z3/44 x 5 min min zone 3 with 10 secs acceleration 2 min rest1.5P8 Classic u18 and Skate U 16 
Friday August 23
PMZone 1/ TechniqueZone 1 of choice1
Saturday August  24
AMZone 1 1.5
Sunday August 25
AMTime trial28am - 10:30am
Week TotalYTP = 10.510.5