[Matt DeCarufel]

Hello LCs,

There are still lots of fires out West, so keep checking the AQHI to be sure you are training when it is safe to do so using the following guidelines:
Low Risk (1-3): Training normally
Moderate Risk (4-6): No intensity outside. Maximum of 2 hours outside if it’s low intensity training (Z1/Z2)
High Risk (7-10+): No training outside
Local air quality stations: purpleair.com
Always check the forum for updates before coming to training. 

Training this week:

Monday(2) No team training- Happy August Long Weekend

Tuesday(3)
Multi-Primo-Supremo

STUR cancelled due to AQHI of 4+

Session changed to Classic Rollerski at the nordic centre.

Arrive at CNC at 845 warm up for 15 minutes

Meet at the teamroom at 9:00.  You will be done at 10:45

Wednesday(4)

AM

AQHI is a 2 or 3 so the STUR will go as planned for today. See you on the course!

Multi-Primo-Supremmo

STUR
With many athletes out of town, we will do a start list at the start line.  Come check in at the start line when you start your warm up around 8:15.  With 30 second intervals, everyone will start within about 20 minutes.
RAD and LC athletes who were on Haig Block 1 will do a double STUR.
Haig block 2 and those who did not attend the Haig will do a single STUR.

The start order will be:
8:45- T2s
8:50- RAD, LCs from Oldest to youngest.
9:20- RAD & LCs who did Haig Block 1- 2nd run
The forum will be updated at 7:30AM to notify if we will cancel due to poor AQHI.

PM

Primo-Supremo

Strength in the BWTC GYM in 2 different groups
You need clean indoor shoes to enter the gym.

04/05 athletes:

Arrive at 3:15 for a 10 minute warm up run. Meet in front of the BWTC at 3:25 for mobility/activation, then enter they gym as a group at 3:30. You will be done at 4:45.

06/07 athletes:

Arrive at 4:45 for a 10 minute warm up run. Meet in front of the BWTC at 4:55 for mobility/activation, then enter the gym as a group at 5:00. You will be done at 615.

Thursday(5)

Smoke forecast is looking good, so the hike is a go as planned. See you at the trailhead at 8am.

Multi-Primo-Supremo

Hike/run change to Centennial Ridge/Mt Allen Hike due to smoke up north with fires between Golden and Field.

8:00AM All start at Ribbon Creek Trailhead https://goo.gl/maps/6wequNn6NoJTZQ7r5

06/07 will go out and back from the Ribbon Creek Trailhead

Pick up at 12:30PM at Ribbon Creek

04/05 will hike/run point to point Ribbon to Deadman’s

Pick up at 1:15PM at Deadman’s

Deadman’s Trailhead: https://goo.gl/maps/Ud6qzrLnsRjQvp1j8

1335M climbing for all

Will make groups of similar speeds in the parking lot- 2 groups for 18km, 1 group for 14km

Pack minimum 2L of water, snack/sandwich/bars, and a rain jacket

Offsight safety plan here: https://docs.google.com/spreadsheets/d/1sFfyoVU5SrAuNqACSYAh_OJngy2e-2N0O0BLW4GjaKI/edit#gid=1434798814

[Author]

Posts