[Matt DeCarufel]

Hello LCs,

It has been a while since the last opportunity to put on a bib and race with competitors outside of our club.  XC Running Zones will be on October 6th in Trochu, AB (about a 2.25hr Drive).  As in previous years, we recommend racing in the event.  It is great to have a race, but we recommend organizing your own transportation if possible to avoid so much time on a crowded school bus. Be sure to register with Ms. Grecu or Ms. Irvine by Monday (27th) as noted in the CCHS email on Sep 22. Team training will still run that night for those who do not attend zones.

To help with your future planning, there will be no team training sessions over the Thanksgiving weekend (Oct 9-11).  This is a great opportunity to catch up/ get ahead on some school work and alleviate some stress. Check your Training Peaks for details that weekend.

Training this week:

MONDAY(27)
Supremo
Bike up to the BWTC (bring your proof of vaccination or negative test, and a mask) for your warm up and meet at the gym at the following times:

5:00-6:00 – Heidi, Sabine, Sophia, Ben D, Theo, Anna, Ben T
6:00-7:00 – Kaisa, Tobias, Tabby, Bjorn, Ben B, Felix, Callum

TUESDAY(28)
Multi-Primo-Supremo

4:45-6:45 Z2 Skate Rollerski in Z2 in small groups on your own. Meet for sprints in the following 3 groups tonight at your noted time:

#1: Nadia, Emma, Annie, Tobias, Heidi, Sabine, Sophia, Kaisa
Meet Olivia at the snow pile at 5:00 for sprints
#2: Elliot, Felix, Charlie, Teo, Torin, Rylan, Stefan, Ben F
Meet Olivia at the snow pile at 5:30 for sprints
#3: Aino, Tinisha, Aria, Aislin, Lauren, Lily, Lillian, Charlotte
Meet Olivia at the snow pile at 6:00 for sprints

WEDNESDAY(29)
Multi-Primo-Supremo
4:45-6:15/6:30 Classic Rollerski Z5 Intensity

U16: Arrive 445, warm up 15min OYO and meet Matt at the bottom of Lynx at 500 for the intensity. After the intensity, ski in distance pace until 615.
U18: Arrive 445, warm up 45min OYO and meet Matt at the bottom of Lynx 530 for the intensity. After the intensity, ski in distance pace until 630.

THURSDAY(30)
No team training today in observatoin of Truth and Reconciliation Day

FRIDAY(1)
Supremo
Bike up to the BWTC (bring your proof of vaccination or negative test, and a mask) for your warm up and meet at the gym at the following times:

5:00-6:00 – Heidi, Sabine, Sophia, Ben D, Theo, Anna, Ben T
6:00-7:00 – Kaisa, Tobias, Tabby, Bjorn, Ben B, Felix, Callum

Primo

5:00-6:00 Outdoor strength next to the teamroom.  Wear your running shoes.

SATURDAY(2)

Multi-Primo-Supremo

12:45-2:00 STUR Special afternoon time to combine with the Train to Train program for a STUR (enjoy a bit of a sleep in today!). Complete your warm up on your own. First LC will start at 1:20. Order will be oldest to youngest with 30 second intervals (about 15 minutes of starts).  Be sure to complete a proper warm up to go for some new personal best times! Times for the day will be shared on the What’s App and updated to the spreadsheet here

If you can not make the special afternoon time due to work/school commitments, you can run the STUR in the morning on your own, time yourself, and email your time and Max/Avg HR to Matt.  Be sure to upload the file to your Training Peaks as always.

‘Athletes who are better able to tolerate the discomfort that comes with competing have an advantage over those with a lesser tolerance. Former 5000 meter American record holder Bob Kennedy said it well: “One thing about racing is that it hurts. You better accept that from the beginning or you’re not going anywhere.”‘ -Matt Fitzgerald

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