[Rachel Koroscil]

Please note that we will monitor the air quality to make sure that the conditions are safe to operate a group session. We will make a decision on if a session is a go or not 3 hours before each workout (2 hours for a morning session). We will post the cancellation on this forum (no posting if the workout is a go). We will be more conservative than usual in our decision making as we don’t want athletes to develop a dry cough that could be interpreted as a symptom for COVID-19 and have to isolate or take a COVID-19 test.

Here’s the LC plan for the week:

Monday (21):
Static Shoot  1645 to 1815     Precision and Monthly Challenge Finale

Tuesday (22):

Pod 1: 1645-1700-warm up OYO then 1700-1830: Ski striding with Matt and Rhonda

Meet at XC Stadium.

Wednesday (23):

STUR #4. Start List here:
https://docs.google.com/spreadsheets/d/1epJ3SCIsJleurs_qrLqkLqde0KlC_1zDs3jEau5zKCo/edit#gid=178661178

Same location as always. Use this workout to test out your warm up, mental readiness and fitness. Write your warm up and goals in Pre-Activity comments for today on Training Peaks.

Arrive at the start area at the most 2min before your start.

Thursday (24):

Strength/ Biathlon Combo 16:45-18:15

Equipment needed: Short Physio Band, Long Physio Band, and dumbbells (similar to summer 10-20lb)

 

Saturday (26):
Multi-Primo-Supremo

NOTE: Confirm that the hike is still a go by looking at this forum at 7:30am on Saturday

Due to the high winds and wind chill, we will run/hike in Canmore. We will meet at the same time but at the Quarry Lake Parking Lot. We will run the Highline, then hike up the NUB (our CNSC hike but later called the Grassi Knob). The return will be the same way or extend via Grassi Lake for the older ones. This will take between 3.5 and 4.5 hours. MEET AT 9AM at Quarry Lake Parking Lot.

Hike/run Mist Ridge in pods. This is a beautiful ridge with the second summit at 2500 meters. It’s a 75 minute drive to the trailhead from Canmore. In your day pack bring: warm top, tuque, gloves, rain jacket, snacks and 2 liters of water. Wear running shoes as you will run part of it. The goal is for pod 2 to hike/run 5 hours and Pod 3 for 4.5 hours.

Parents are welcome to join but must make their own pods.

You will have 2 great guest coaches for this hike. Please enjoy their company and ask a lot of questions. 🙂 Rachel and Eric will be on a coaching PD all day.

 

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