[Rachel Koroscil]

Reminders from Matt: Welcome to June! Before you know it, school will be wrapped up for the year. Then you can relax and just focus on all this great training 🙂 A few items looking forward before covering all the team training coming at you this week.

The Canada Day Run registration is now open. Remember we coaches ask that all TT/LC/LC+ do either the 5km or the 10km; whichever race you feel you can really push yourself the most in and have your best race. Register here before June 20 to save yourself some $$: https://zone4.ca/reg.asp?id=18018 More information about the event here: http://www.grizzlyevents.ca/canmore-canada-day-fun-run.html

On June 16 9:30am-11:00am we will have our Threshold Test. This is a test used to calculate your training zones based on your heart rate, so an important session to attend. You need to have a heart rate monitor for this session. If you have ordered one, but it has not arrived yet, ask around to borrow one for this session. Remember, it is expected that LC+ athletes own a heart rate monitor, and strongly encouraged that LC athletes own one.

Team training this week:

Monday (4) 4:45-6:15 Shooting Practice with some Combo.

Tuesday(5) TT/LC/LC+ 4:45-6:15 We will continue our running progression tonight with the next track workout in the series. You will be running close to your 5km or 10km race pace tonight, so if you have a snack before training, be sure it is eaten by 3:30. Meet at LGMS.

Wednesday(6) LC/LC+ 4:45-6:15 NEW STRENGTH PLAN!! Tonight will be the roll out of the new strength plan. Bring some shoes for an outdoor run as you will to a little run at the nordic centre before or after your new plan roll out.

Saturday(9) LC/LC+ 9:30-11:00 Running intensity. This morning is the next workout in the progression to help improve your running. Meet at LGMS. Have a light breakfast.

Sunday(10) LC/LC+/RAD 9:30-1:00 Team Fitness (Lady Mac). Check XC Forum Thursday

Upcoming physical training times will be added later this week
Upcoming Shooting times:

June 11th 4:45-6:15 Static Shooting

June 12th 4:45-6:15 Shooting Run Combo – in range

June 13th 4:45-6:15 Strength

June 15th 1:30-3:00 Special Strength for 2004 Birth Year Only. Optional – Going through program again.

June 16th 9:30-11 Threshold Test – See XC forum for Details. No shooting this weekend. Rachel is away.

——————

Reminders from Alain:
Yes hello LC/LC+. I’ve been really pleased with the progress in the gym. The program that Susie put together is really good. I hope you attend the sessions regularly to get stronger and fitter. Doing 3 sets, 3 times this week at home of the hip exercise would be awesome – C2. Swiss Ball Supported Side Plank w Leg Abduction x 10reps/side. Hips side-stacked & top foot parallel to ground. You don’t really need a swiss ball, a small chair, stool or very large pillow will work.

HOUSEKEEPING:
– Please register with the club if you haven’t done so already. 30% payment is due by June 30th: https://zone4.ca/reg.asp?id=18264
– Also register for the Canada Day Run: https://zone4.ca/reg.asp?id=18018
– Please sign up for the Haig camp if you are attending: https://zone4.ca/register.asp?id=18046
– LC+ have FMS testing on Thursday. See below.
– Next week (June 26th), we will have the uphill monitoring run. Full course for all LC’s

Monday (18): 4:45-6:15 Run Combo – Shooting

Tuesday (19): T2/LC/LC+. 4:45-6:15pm. Track workout with David Purcell. Meet at LGMS

Wednesday (20): LC/LC+. 4:45-6:15. Strength in the gym. Meet at the top of the stairs at the bwtc

Thursday (21): FMS testing for LC+. Sign-up on Email

Saturday (23): LC/LC+: 10:30-noon. Track workout with David Purcell. Meet at LGMS

Sunday (24) Optional Shooting. 9-11 Static and BIKE Combo. Please bring your Mountain Bikes.

June 25th: 4:45-6:15

June 30th: 9:30-11

• This topic was modified 6 years ago by Rachel Koroscil.
• This topic was modified 6 years ago by Rachel Koroscil.
• This topic was modified 6 years ago by Rachel Koroscil.
• This topic was modified 6 years ago by Rachel Koroscil.

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