Sept 24 - Sept 30th

Hi everyone!  I have to start with a WOW WOW WOW!!!  You all did an amazing job on the rollerskis on Saturday.  Each of you made improvements in one way or another (especially those who have never even tried them before...) so way to go! I like seeing you transfer your weight more and more over that active ski!

I wanted to say a big thanks to those athletes and their parents for volunteering at the 8 hour MTB race.  When tallied, we can share the total amount raised funds that will be needed for waxing equipment in the winter!

Looking ahead I am looking at the Ninja camp as Oct 20-21 this year. I am waiting on some information about the shredders to let you know about their first official practice. I am hoping Oct 13th. More soon!!!

Ok this week:

Mon - Rest or + other sports
Tues - 5-7 - Lets get out on those rollerskiis again! We will do some leg only/arm only workouts on 6th line (north this time).
Wed - 20- 30min run with 5 x 1min high effort (can be cross country practice)  You will probably run about 5 k for this if you do a 10min warm up, 5x1min efforts with not more than 1 min rest in between and a 10 min cool down.
Thurs - Strength exercises (see below)
Friday - Rest and sports
Saturday - 9:00-12:00 -  This will be a practice race day. How do we prepare for a race: set goals, tactics, warm up, hydrate, eat well...etc 

**Hardwood Running Race - Please register via Zone 4 (link attached). The younger kids race begins at 10am. Longer race is at 10:30am There is nothing better for intensity than a race!!!  There is 1.5ish km option for athletes 12 and under, and the older racers can do 7k. Parents can try 21k. ;). If you do NOT want to race, you can do a run while the others are racing.   The draw prizes are amazing!  Two Jr Devos have won Salomon Trail shoes this year alone!

https://zone4.ca/register.asp?id=16828&lan=1&cartlevel=1

Practice will resume after the race. BRING JOURNALS. BRING SKI WALKING POLES. WATER, SNACKS
Sunday - Long slow day - Get out there and have some fun!

Strength: 10min warm up run or bike. Push ups, staggered push ups, push up to T, chin ups, lunges, skate bounding, wall sit, plank, lunges, bicycle, squats (properly - no weights) v-ups. This week you can try to do these to your maximum (you cant do anymore) and do 2 sets.