[Alain Parent]

Hey Team –

Great last couple of weeks. We will revitalyze ourselves for a few more days this week (in-between tests and xc running meet!). Here’s the plan for the next 2 weeks:

Monday (5):
All of you either have a rest day or very easy training. Check your program. Please update your iLog

Tuesday (6):
AM: No morning session today. TW’s should do an easy Z1 workout. Comfortable pace, specific or non-specific for 1.25-1.75hrs.

PM: Afternoon workout will start at 4:45pm, team room. The LC’s (minus Colin) will do the double poling test at the CNC. Bring the exact same equipment as last time. You will be done at 6:15pm. Bronwyn will do a Z1 workout at a comfortable pace, specific or non-specific for 1.0-1.5hrs on your own. Colin: check your program.

Please update your iLog

Wednesday (7):
Zone cross country running races for LC/TC. Make sure you do a very good arm up with 3min of comfortable zone 3 and 3 X 30sec at the pace you want to start the race. Plenty of rest in-between. No team training today. Easy walk-jog on your own in the evening. TW’s: lets meet during the day today??

Don’t forget the parent meeting at 6pm on Wednesday: BWTC, small meeting room.

Thursday (8):
AM: Meet at Harvey Heights at 9:30am for RS-SK. Technique uphill focus
PM: No session today

Saturday (10) to Monday (12): Long weekend. Have fun, check your training program.

iLog??

Tuesday (13):
AM: RS-CL with speed + some strength in the gym after (bring clean shoes). Meet at team room at 9:00am
PM: RUNNING AND SKI STRIDE FOLLOWED BY STRENGTH IN THE GYM (BRING CLEAN SHOES AND CLOTHES).

Wednesday (14):
MEET AT TEAM ROOM, 4:30-5:45ISH. WE WILL SKATE SKI ON THE 300 METER LOOP WITH SOME SPEED WORK. HAVE YOUR SKIS SCRAPED BEFORE OR SHOW UP EARLY TO DO IT IN THE TEAM ROOM.

Thursday (15):
AM: Start with a ski (cl or sk) around the man-made loop (about 1-1.25hr). Then we will switch to ski striding and do some Z3-4 intensity on a hill. Meet at team room at 9am. Total for the morning around 1.75-2.0hrs

PM: We will do something similar to Tuesday (ski striding and strength). Bring the necessary gear and your strength plan. We will start at 4:45pm today (until 6:30).

Saturday (17):
XC provincials in Wetaskiwin for some.
NEW PLAN:
I will be attending the CCA meeting in Calgary today. There is an option to do a running TT that day or take part in a workout with the T2’s (potential RS TT and/or strength in gym). More details on Friday.

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