August 15-21

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    Matt DeCarufel

    Hello U16/U18,

    Summer is in full swing and lots of great training gains to be made. This week we will have the only STUR of the summer.  Please let us coaches know on Monday at training or by email if you will be at the Wednesday event so the start list can be adjusted.

    Strength in the BWTC (clean indoor shoes!), then heading out for Skate Rollerski with sprints. Meet at the gym.

    9:30-11:30 (special time to combine XC and BIA)
    Today we will be working on consistent running pace on the valley bottom.  Zone 2 running, but really getting our tempo and technique dialed-efficiency is key! We will wrap up with a game at the end.  Meet at Millennium Park.

    Wednesday(17) STUR
    TTS will do a double STUR- Starting at 8:15 and 8:45
    Multi-Primo– Standard STUR- Starting at 9:00
    Warm up on your own to hit the start line on time ready to rumble!


    4:00-5:00 Strength with Chelsea

    8:00-12:00 (earlier time due to HOT forecast)
    The plan to hike Grotto Mountain from the ACC parking lot is a go(Older athletes to the summit, younger athletes to the ridge).  Forecast is looking quite hot (25C by the end of the hike).
    Remember- pack the necessary items, but no need for extra stuff weighing down your pack.
    2L minimum water, 3 bars/snacks (you can eat lunch right after this one), Rain jacket, Toque.

    “You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” -Michael Phelps

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