November Training

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    Rachel Koroscil
    Rachel Koroscil
    Keymaster

    Remember the nights are as following for Biathlon:

    Monday LC+ Only
    Tuesday LC+ Only
    Wednesday LC and LC+
    Thursday LC and LC+
    Saturday LC and LC+
    ————————————————————————————————————————

    Training
    Monday (4) 5:00-6:30 LC+ Only – Strength. Meet at the BWTC. BRING CLEAN RUNNERS

    Tuesday (5) 4:45-6:15 LC+ Only 1645-1830: Classic ski with shooting with some technique early in the session. Some Sprints. NEED HEADLAMPS FROM NOW ON

    Wednesday (6) 4:45-6:15 LC/LC+ Skate TT with XC – See XC Forum for details
    NEED HEADLAMPS FROM NOW ON

    Thursday (7) LC/LC+ 4:45-6:15 Shoot Skate Combo + Strength
    NEED HEADLAMPS FROM NOW ON

    Saturday (9) LC/LC+ 9-11 Skate Combo Biathlon

    See XC forum for coaching information if you are a part of that.

    ——————————————————————————————————-

    Training
    Monday (11) No Training

    Tuesday (12) 4:45-6:15 LC+ AND LC TONIGHT: Classic ski/double pole (so you can bring skate) with shooting with some technique early in the session. Some Sprints. NEED HEADLAMPS FROM NOW ON

    Wednesday (13) 4:45-6:15 LC/LC+ No training tonight

    Thursday (14) LC/LC+ 4:45-6:15 Shoot Skate Combo + Strength
    NEED HEADLAMPS FROM NOW ON

    Saturday (16) LC/LC+ Adventure Ski – see XC Forum for details

    —————————————————————————————————————-
    Notes from Alain:
    A great distance ski on Moraine Lake Road. I was impressed with the focus.

    Housekeeping items for this week:

    * Registration for December Ab Cup/NORAM and Calforex Cup #1 are now open. Early bird deadline is Nov 22nd for Ab Cup. Talk to your coach before signing up since there are a few options to race.
    * Please fill in your entire year row on the race spreadsheet. There’s a few final deadline coming up (marked in pink): https://docs.google.com/spreadsheets/d/1-iwvXKnzDyoLd2Xe2hHOxOuYiugBCXU5fpQg-IbYAzs/edit?usp=sharing
    * You now need a regular season pass to ski at the Nordic Centre starting November 16th. Please return your frozen thunder bibs to the box in the team room.
    * Please update your Training Peaks 3 times per week
    * There are 2 workouts for the LC+ next Saturday

    Monday (18) LC+ Only With XC in the gym. See XC forum for details.

    Tuesday (19) 4:45-6:15 LC+ Only – With XC. See XC forum for details.

    Wednesday (20) 4:45-6:15 LC/LC+ Biathlon Practice – Skate Ski Combo (Shooting)

    Thursday (21) LC/LC+ 4:45-6:15 Biathlon Practice – Skate Ski Combo (Shooting) + Strength
    NEED HEADLAMPS FROM NOW ON

    Saturday (23) LC/LC+ 9:30-10:45 Biathlon Practice in the range. (Will be intensity shooting)
    PM: LC+ Only – Classic Ski Recovery – See XC Forum for details.

    ——–

    Registration for Calforex Cup #1 is open! Deadline Wednesday November 27th!
    https://zone4.ca/event/2019/BB063E6C/

    Monday (25) LC+ Only With XC in the gym. See XC forum for details.

    Tuesday (26) 4:45-6:15 LC+ Only Biathlon Practice.

    Wednesday (27) 4:45-6:15 LC/LC+ Biathlon Practice – CLASSIC Ski Combo (Shooting)

    Thursday (28) LC/LC+ 4:45-6:15 Biathlon Practice – Skate Ski Combo (Shooting). No Strength tonight, all biathlon practice.

    Saturday, November 30 and Sunday, December 1 – Calforex Cup #1 Races

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