[Alain Parent]

WELCOME TO SUMMER!

We are starting our summer programming this week with some morning and afternoon workouts.

For the summer, the LC workouts will generally go like this, unless it’s a camp week or other special week.

Supremo:
Monday morning, Monday afternoon, Tuesday morning, Wednesday morning, Thursday morning
Primo:
Monday morning, Tuesday morning, Wednesday morning, Thursday morning
Multi:
Monday morning, Tuesday morning, Wednesday morning

HOUSEKEEPING:

• This Wednesday morning is the first of our monthly cross country running time trials. The distance for this month is 4.5km, mass start. Come and test yourself against the course. There will be a new course every month. Details below.
• Haig camp details will be passed on to you via email

NOTE: It looks like a very hot week. We might change the schedule in order to keep the workouts safe. Check the forum prior to each workout for potential changes that will be posted in red.

MONDAY (28):

AM:
Multi-Primo-Supremo
born 2004-05 + Kaisa:
Ski striding. Arrive the team room at 830 and run for 10min. Meet at the US flag at 840. Ski striding in Z4 (make sure you know your zones). We will be done at 1000. NOTE: Monday workouts will usually start at 900am, today is an exception.

born 2006-07 (if you don’t have school):

Running technique and sprints. Arrive at the teamroom at 830 and run for 10min. Meet at the Swedish Flag at 840. We will be done at 1000. NOTE: Monday workouts will usually start at 900am, today is an exception.

PM:
Supremo
230-330: Supremo Women in the gym with Chelsea. No need to warm up before, go straight to the gym.
330-430: Supremo Men in the gym with Chelsea. No need to warm up before, go straight to the gym.

Multi-Primo
born 2006-07:
Afternoon session cancelled due to heat, but will still have the 2007 program meeting at 6:15.

Tuesday (29)

AM:
Multi-Primo-Supremo
If born 2004-07:
Skate rollerski. Arrive the team room at 800 and Warm Up for 15min. Meet at the Shed by the biathlon building at 815. We will divide into 3 groups of 2004-05 Men, 2004-05 Women, 2006-07 all together. Done at 930. Today will be technique, agility, and distance.

PM:
Afternoon session cancelled due to heat.

Wednesday (30)
Multi-Primo-Supremo

Welcome to our first monthly XC RUNNING TT. Today’s course is 2 laps of a 2.5km out and back on the Meadowview trail. Arrive at 730am and run up the wall to meet the group at 745am. You will run the course in your warm up (course will be marked with cones). Plan your warm up intensity ahead of time. Mass start at about 815am. Done, back at team room at 900.

COURSE:

 

FRIDAY (2): (exceptionally on Friday this week due to Canada Day)
Multi-Primo-Supremo

Change due to heat and sun exposure:

ROAD BIKE RIDE the Legacy Trail and beyond… 7:45-10:45

All athletes to ride from home and meet at Travel Alberta at 7:45AM.  We will make biking groups and ride for 3 hours returning to Travel Alberta at 10:45am, then you ride home.

Be sure to have a MINIMUM of 2 water bottles (at least 1 with sport drink), 2 bars/sacks, and a spare tube.  Wear a bright jersey or reflective vest as we will be on the road for part of the ride (Minnewanka Loop/ Tunnel Mountain).

 

Monday (5):

AM:
Multi-Primo-Supremo
2004-05 + Kaisa: Skate intensity at CNC. Arrive at 900 and WU in Z2 for 15min. Meet at the snow pile at 915. Done at 1030.

2006-07: Skate intensity at CNC. Arrive at 900 and WU in Z2 for 15min. Meet at the US flag at 915. Done at 1030.

PM:
Supremo
230-330: Supremo Women in the gym. No need to warm up before, go straight to the gym.
330-430: Supremo Men in the gym. No need to warm up before, go straight to the gym.

NOTE: There’s an opportunity to do a 3000m on the LGMS track on Friday. Please discuss with your coach.

Tuesday (6):
Multi-Primo-Supremo

All: 900-1100. Meet at the end of 3 Sisters Parkway here for a 2 hour run in Z2 on the Guy Lafleur trail (a Montreal Canadiens legend from a while back). We will stop at the swimming hole if it’s a warm day so plan accordingly. Bring a bear spray.

Wednesday (7):
Multi-Primo-Supremo

2004-05: Longer sprints in double poling. Arrive at 900 and WU in Z2 for 15min. Meet at the snow pile at 915. Done at 1030.

2006-07: Adventure Day- Run/Hike to Aylmer Lookout, start and finish at Lake Minnewanka Parking Lot at 800. All groups to finish close to 12:30.

We will divide into groups of similar speed and head out for this out and back run/hike. Younger athletes will go about 18km, older athletes about 23km. Bring a small pack that you can run with and can hold: 2L water, 3 bars/snacks, rain jacket, bear spray. Eat a big lunch on the drive home.

Offsite Safety plan here.

Thursday (8):
Primo-Supremo

Classic rollerskiing and strength on grass at CNC. Bring your strength kit.

2004-05: Arrive at 900 and WU in Z2 in classic RS for 15min. Meet Alain at the snow pile at 915. You will switch to strength at 1005 and be done at 1100.

2006-07: Arrive at 900 and WU in running for 15min. Meet Matt in the grass beside the team room for strength at 915. You will switch to classic rollerskiing at 1005 and be done at 1100.

Friday (9):
Multi-Primo-Supremo

3000m on the LGMS track. First start at 9am. Look at your June 21st warm up and tweak it if needed.

“If we have the attitude that it’s going to be a great day it usually is.”
– Catherine Pulsifier

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