[Matt DeCarufel]

Hello Team,

You are in the final stretch for the school year!  Exams are a lot, so give that additional stress the respect it needs. In those big study blocks, don’t be shy to get out for a little 30 min run just to get some fresh air and reset the mind.  It will help!

Windermere Camp details were shared by Trevor last week.  If you didn’t get them or have any questions, please reach out. Haig details coming soon.

Training this week:

Monday(15)
4:30-5:30 Cascade Strength

Wednesday(17)
Grotto/Rundle/Cascade
4:45-6:15 First STUR of the year. We just have 2 on the plan for the year. One now, one mid October. Warm up on your own and arrive at the start at least 5 min before your start time. We have everyone on the start list, but PLEASE let us know by Tuesday at 5pm if you will not be starting so we can adjust. After that time, we will lock in the start list so you can all plan accordingly.

Start List and Timing Sheet Here

Historical times here

If this is your first STUR… Sorry first year U16s, we missed doing one last year as U14.  STUR stands for Silver Tip Uphill run.  It is a 1km long course with just over 100M of climbing. We run up the bike path/cart path next to the road. Map below, but simply: go uphill, at 300M turn right to take the tunnel under the road, keep going up hill. At about 950M turn left to go up to the playground. Matt will be at the start, Thomas at the half way point, Trevor at the finish. Times are typically 5-9 min long. It is hard right from the start, so be sure you have warmed up well.

3 main objectives of the STUR: Challenge yourself to push really hard running up a hill, achieve a max heart rate that we use for training zone calculations, having a repeatable test done multiple times per year to evaluate fitness or fatigue.

Thursday(18)
Rundle/Cascade
4:45-6:45 Strength and Classic Rollerski agility and sprints. Ladies on rollerskis first, Gents in the gym first.

 

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