[Alain Parent]

NOTE:

• For safety reasons, we will not allow athletes to ski in a team workout after last light without a headlamp – it’s dangerous to go down hills in the dark at 40 km/hr! Athletes that don’t have a headlamp at last light (5:30 right now) will need to ski in the biathlon stadium
• Drop off your FT bib can in the bin outside the Nordiq Canada office. They will then issue your deposit.
• We have a new workout for Primos and Supremos. It’s “Get Ripped With Eric” on Tuesday mornings, 7:00-7:25am. This is on Zoom. The Tuesday after school workout is still on as usual

Monday (23):
Supremo

1645-1800: Skate ski. Meet in biathlon stadium.

Tuesday (24):

AM: Primo-Supremo: 700-7:25am: Get Ripped with Eric. Zoom details are posted on your Training Peaks account

PM: Multi-Primo-Supremo:
Pod 2: 1645-1700 Warm up OYO. CLASSIC + RUN THE LAST 20 min. Meet in biathlon stadium at 1700. You will be done at 1830.
Pod 3: 1645-1700 Warm up OYO. CLASSIC. Meet by the penalty loop at 1700. You will be done at 1830.

Wax: Base binder Swix VG 35 then 3-4 layers Rode Violet. Bring your Rode Viola Extra in your drink belt just in case you need some extra kick.

Wednesday (25):
Multi-Primo-Supremo

Pod 2 & 3: Please try to arrive at 1630 if you can. Warm up OYO. SKATE TIME TRIAL. You will be done at 1800

Start Times:
Pod 2: 1700
Pod 1: 1705
Pod 3: 1710

Distances:
2003-04: 3 laps
2005-06: 2 laps

Thursday (26):
Primo-Supremo

Pod 2: 1645-1700 Warm up OYO on skate equipment. SKATE, but also bring your classic poles. You will be done at 1830
Pod 3: 1645-1700 Warm up OYO on skate equipment. SKATE, but also bring your classic poles. You will be done at 1830

 

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