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Congratulations for the great results this past week in the xc zones and the Grizzly run. Way to roar…
Here are the details for this week (I will not put any more details on TP). Here’s the group plan:
Tuesday (9): 1630-1830. RS-CL and gym strength. Bring running shoes if it’s cold, pouring or snowing and we will run instead of rollerski.
Wednesday (10): We will not rollerski today with the nasty weather forecast. Do a Z1 warm up at home for 15min and then do the home routine #2 twice then some stretching for a total of 45min. Home routines are attached to a previous posting. SEE SATURDAY FOR THE OTHER CHANGE.
Thursday (11): BOW RIVER SKATE SPRINTS (xc and biathletes). 1630-1845ish. Please arrive earlier if you can and start your warmup right away. I would like to get the qualifier started at around 1645. This is the same program as other years except that the older ones will do 2 laps instead of 1 (one loop is 700 meters). I could use a parent to help me out that day, please email me. Thanks.
Friday (12): Rest day for all, unless you missed a session this week or your name is Matteo!
Saturday (13): CHANGE OF PLAN. WE WILL RUN/HIKE THE EXSHAW CREEK TRAIL TO EXSHAW PASS. WE WILL MEET IN EXSHAW (TURN LEFT AT POST OFFICE) AT 10:30AM AND WE WILL BE DONE BY ABOUT 2:30PM. BRING SOME WATER WITH ELECTROLYTES, AND A LUNCH AND OTHER NECESSITIES FOR THE DAY.Sunday (14): Nice and easy ski on Frozen Thunder for 1.25-1.50hrs with 8 sprints of 15sec in the middle (1 every 2min).
Coming up:
* Lake Louise camp announcement later this week
* Athlete/parent meeting after a workout next week
* Check your skis this coming week. Bring your skis to the team room if they don’t fit you and you want to sell them -> starting on October 15th
* Spray Drag Running race on Oct 20th. Plan to attend. It’s a 5km for juniors.
* Frozen Thunder Sprint race on Oct 26 for Pate, Gerard and Matteo
* Ski Swap is on Oct 26 (consignment) and Saturday 27th
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