[Caitlin Campbell]

Hello Team,

Great efforts on the 3000m and sprint races last week!

Training this week:

Monday(16)
Multi/Primo/TTS-Dev
4:45-6:15: Quarry Lake running intensities, these will be done in a ladder style and you will work your way through z4/z5/z6. This would be a great time to get in a post workout ice bath! Meet in the Quarry parking lot.

Tuesday(17)
Primo/TTS-Dev
4:45-6:45: Skate Rollerski and Strength. U18 in the gym first, U16 on skis first.

Wednesday(18)
Multi/Primo/TTS Dev

4:45-6:45  Spray Lakes road ski striding. 4×8 minute zone 4 with 2 minute rest. Meet at the BWTC.

Thursday(19)
TTS-Dev
5:00-7:00: Strength with Chelsea, girls first.

Saturday(21)
Multi/Primo/TTS-Dev
9:30-12:00 Frozen Thunder Open! Run/Ski Combo 9:30-10:20 z2 run, 10:30-12:00 CL Ski. Pick up your bib from in front of the Nordiq Canada office. Meet beside the teamroom so you can leave your equipment there.

Wax your classic skis with a 50/50 mix of Swix Universal and Rodi Rosa.

Long explanation: The forecast is for no freeze tonight on frozen thunder, so it will be very soft.  Therefore you do not need a klister binder to keep your wax on since there will not be an ice layer under there ripping off your wax.  Sand your kick zone well and apply your klister. Use a heat gun to warm it enough to be nice and smooth.  Don’t be shy and get your hand in there with some good pressure. Younger athletes- wax .2 to .2  Older athletes, keep it a bit tighter .3 to just inside your .2 Be sure the klister is thick enough you don’t see the roughed up base, but not so think it is spilling over the edge of your ski. 

 

“You don’t rise to the occasion, you fall to your highest level of preparation” – Jim Abbot

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