Dec 4th - Dec 10th **Wednesday NOT at 4th Line Park

Hi everyone, FANTASTIC work on the rollerskis this weekend. Try to get out on them this week and do some double poling to keep that upper body/core engaged before the snow flies!

Monday:  Rest or Alternative sport - Cardio, Cardio, Cardio
Tuesday: Intensity-run 30-40 min including warm up cool down either 10x1min sprints or 5x2min.
Wednesday:  Rollerski 4th Line.  This is NEW. Meet at 4th line park at 4th line and Horseshoe Valley Road. Bring skate rollerskis. We will do a mixture of rollersking activities. Bring running shoes too and we can get a quick trail run in on the Lohuru trail. I will have my truck and can store equipment in the back (locked). Bring a headlamp.  EMILY - I have your headlamp!

Hey gang!  Looks like possible snow or rain - lets meet at the House at Hardwood as usual at 5pm
Bring all equipment - we can try some starts on the pavement of racer out and/or bounding exercises....before ERG mania!

Thursday: Strength - making it intense AGAIN - Plyometrics again if you missed it last week
http://www.stack.com/a/best-plyometric-exercises-for-athletes  again avoid heavy squats.
Friday: Rest or Alternate Sports - Cardio, Cardio, Cardio
Saturday: **9am START - Come prepared to rollerski and pole run. You will train with Jack Sasseville the Head Coach and the Provincial & National athletes. They finish at noon. Try not to get your butts kicked (and do some butt kicking yourselves). HA!
Sunday: Long Slow Day. If there is Snow in Duntroon I will send an email. I am in a coaching course all weekend.

FESTIVE UGLY SWEATER/CLOTHES EXCHANGE!  On the 16th (in Duntroon Highlands if snow, Hardwood if not) we should exchange a wrapped VERY ugly sweater or toque or PJS etc that are actually ugly - so not a store bought expensive one with lights.... Cost as close to under $5 as you can get. Then we will wear it after the race to be wrapped in Holiday cheer!!

 

Yuletide: The Yuletide Blast up in Duntroon Highlands on December 16th. That is 12 days away.

http://highlandsnordic.ca/intranet/internal_docs/bookings/Yuletide%20Ski%20Blast%20Details%202017.pdf

Registration opens December 4th, and latest date to register December 14th.