June 27-July 3

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  • Jun 24, 2022 at 4:44 PM #15419

    Matt DeCarufel
    Keymaster

    Hello U16/U18,

    Exams are nearly done and summer is just around the corner.  Do your best to get some rest this week so you come into Kaslo and the Haig ready to soak up lots of great training.  Good push out on the 3,000M run, we will have 2 more race events to build that fitness and develop your racing abilities. Every time trial or race is a chance to improve yourself as an athlete, so make the most of them.

    Just in case you missed previous links, the Canada Day Run registration is still open.  You have heard from your coaches, but your choice to race the 5km or 10km, whichever event you feel you can push yourself the best in.  Register by June 29

    Training this week:

    Monday, June 27:
    TTS – Development

    Strength in the gym with Chelsea

    445-500. Bike up to the BWTC. Arrive at the bwtc desk at 500 (bring clean shoes). You will be done with the session at 615 and can then bike back home.

    Tuesday, June 28:
    Multi, Primo

    STUR take 2!!! See course map below. The course is 1 km long with 104 meters of ascent. We use this course for testing fitness from month to month, and year to year.

    It’s important to do a good warm with little standing around! The one you would do for a sprint qualifier in the winter. Something like this:
    > Start the intensity segment in your warm up after about 10 minutes of slow running.
    > The intensity segment is best done “interval training format” with a 3-4 minute recovery between each effort, and a progressive buildup effort such as:

    • 1 X 2min at Z3
    • 1 X 1min at Z4
    • 1 X 45sec at Z5
    • 2 X 30-45sec at Z6  IMPORTANT: Do your last intensity at the pace you want to start your race
    • Easy movements at the start line. Don’t get to the start too early. 5min before is plenty

    Here is the document Anatomy Of A Warm Up to further explain what a warm up is about.

    Wear your heart rate monitor and chest strap. Draft start list below – email Alain by Tuesday morning if you can’t make it so we can adjust the start list (alain.parent@canmorenordic.com).

    Startlist and “Live Results” HERE. 

     

    Friday July 1
    Multi-Primo
    Canada Day Run!! Meet Matt at the Start/Finish at 8:30am. Warm up on your own to get in the zone for this mass start running race.

    Sunday July 3

    Depart for Kaslo!! More details in the trip document

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