Date

Time

Location

Week

June 11

12:30 pm

Monora Park Test run and strength testing

3

June 18

12:30 pm

Mono Cliffs Provincial park  zone 1 run/ski walk (bring dryland poles)

1

Meet at Mono Centre community hall

June 25

12:30 pm

ODSS Track zone 1 run or pacing workout, sprints,game

2

July 2

NO PRACTICE   HOLIDAY

3

July 9

12:30 pm

Adjala Central Public School  Rollerski (zone 1, technique, sprints)

1

July 16

12:30 pm

Monora Park    Plyometric workout/strength

2

July 23

12:30 pm

5th line   Hill Interval (bring dryland poles)

3

Meet at Hockley road and 5th line

July 30

NO PRACTICE   HOLIDAY

1

Note: If you do not show up with a helmet, you will not be rollerskiing.
Make sure to always bring your running shoes (even if rollerskiing) as sometimes Mother Nature does not cooperate
Hill Interval: Bring dryland poles, change of clothes, water bottle
For rollerski workouts: Bring both classic and skate rollerskis (if you have them) and both skating and classic poles, water bottle, helmet, gloves.

Reminder:
Z1= zone 1 – heart rate in which you are breathing comfortably enough that you can talk with your training partner
Z2= comfortable running pace where you can only say 4 to 6 words and then have to catch your breath.
Z3= sustainable race pace
Z4= higher than race pace, not sustainable for longer than 3min