[Rachel Koroscil]

For the summer, the LC workouts will generally go like this, unless it’s a camp week or other special week.

Supremo:
Monday morning, Monday afternoon, Tuesday morning, Wednesday morning, Thursday morning
Primo:
Monday morning, Tuesday morning, Wednesday morning, Thursday morning
Multi:
Monday morning, Tuesday morning, Wednesday morning

HOUSEKEEPING:

• This Wednesday morning is the first of our monthly cross country running time trials. The distance for this month is 4.5km, mass start. Come and test yourself against the course. There will be a new course every month. Details below.
• Haig camp details will be passed on to you via email

NOTE: It looks like a very hot week. We might change the schedule in order to keep the workouts safe. Check the forum prior to each workout for potential changes

 

 

MONDAY (28):   ***CHANGED****

AM:
Supremo born 2003-2005

Ski striding. Arrive the team room at 830 and run for 10min. Meet at the US flag at 840. Ski striding in Z4 (make sure you know your zones). We will be done at 1000. 

PM:
Supremo
230-330: Supremo Women in the gym with Chelsea. No need to warm up before, go straight to the gym.
330-430: Supremo Men in the gym with Chelsea. No need to warm up before, go straight to the gym.

Multi-Primo
born 2006-07:
See XC Forum for details.

 

Tuesday (29)

AM:
Multi-Primo-Supremo

See XC Forum for details.

Wednesday (30)
Multi-Primo-Supremo

Welcome to our first monthly XC RUNNING TT. See XC Forum for Times, Details and Course Map.

 

FRIDAY (2): (exceptionally on Friday this week due to Canada Day)
Multi-Primo-Supremo

ADVENTURE DAY! See XC Forum for Times, Location and Details.

MIGHT SHOOT THIS MORNING OR EVENING DEPENDING ON WEATHER – TBC

 

 

 

TESTIVAL WEEK

Monday (5):

AM:
Multi-Primo-Supremo

Health Screening

1230-145: Skate Time Trial. Details to come via Email.

300-430: Open Shooting Session. Anyone can come and prep for Testival during this time slot.

PM:
Supremo
Strength: See XC Forum for Details.

 

Tuesday (6):
Multi-Primo-Supremo

Health Screening

Testival National Team Test. Arrive at 9:40. Starts at 10. 200 Precision, 4×5 (2min test) 1×5 Prone and Standing Tests.

Wednesday (7):
Multi-Primo-Supremo

See XC Forum for times and details.

Thursday (8):
Multi(shooting only)-Primo(all)-Supremo(all)

Health Screening

Testival National Precision Test. 400 for 2007, 600 for 2006 and up. Arrive at 9:40. Starts at 10.

Strength from 1100 to 1200.

Friday (9):
Primo-Supremo

Men at 9:00, Women at 9:15. Arrive for warm up minimum 30min before your start.

3000m on the LGMS track this morning for those who signed up. (10 Laps).

 

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