[Alain Parent]

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):
Supremo

1645-1800 for XC-Supremos. Classic rollerskiing. Meet at the team room.

Tuesday (22):
Multi-Primo-Supremo

Pod 2: 1645-1700-warm up RS-SK OYO then meet in biathlon stadium at 1700.  RS-Sk technique. You will be done at 1830.
Pod 3: 1645-1700-warm up running OYO then meet in penalty loop at 1700. Running, core, speed. You will be done at 1830. Watch the following 4min running form video prior: https://www.youtube.com/watch?v=NhXSuyklE48

Wednesday (23):
Multi-Primo-Supremo

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 for today on Training Peaks (see posting about that on Wed).

Arrive at the start area 1-2min before your start.

Thursday (24):
Primo-Supremo

Strength training. Equipment needed: Short Physio Band, Long Physio Band, and dumbbells (similar to summer 10-20 lbs)

Pod 2: 1645-1745: RS-CL, meet at team room. 1745-1845: Strength beside team room.
Pod 3: 1645-1745: Strength beside team room. 1745-1845: RS-CL from team room.

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. 

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.

Pod 2: Be ready to start hiking at 9:10am

Pod 3: Be ready to start hiking at 9:20am

Meeting point: The Mist Creek parking lot is on the right side of Highway 40, 17km past the Highwood Pass Day Use parking lot.

 

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