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If there is any reason to cancel due to extreme weather or road conditions notice will be posted here by 4:00 pm.
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Date:January 17, 2012
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Location:Riverfront Park
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Time:6:20 to 8:00on-snow by 6:30
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CoachesSteve T / MikeHarris??
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Technique:Skate
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Possible Conditions:Snow or freezing rainWe may be skiing in fresh soft snow. Good opportunity to train in a possible adverse race condtions (it happens)
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0 C
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Grip Wax:N/a
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Glide Wax:Vauhti Purple
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or Vauhti Blue
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Warm up:DEVO - JuniorsUsing the outside perimiter of the field complete successive loops: one skate, free skate, two skate-alternating sides (Repeat as time permits)
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All: the warm-up loops could help to create a packed area if there is significant loose snow accumulation during the day.
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Seniors:Using the clockwise loop around the grove of trees at the far side of the field (includes the road down the hill, and through the canoe club upper parking lot complete laps; Free skate the downhill, offset the uphill-alternate sides with each lap, one skate the remainder.
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Technique (6:40 to 7:00)DEVO-Juniors (Steve / Harris);Free skate; weight shift, long glide; progress to one skate
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If condtions use the field, otherwise relocate to trails.
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Seniors (Mike)One skate muscular endurance.
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7:00 - 7:20: - GameAllExercise ball football
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7:20 - 7:40AllOne skate intervals
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7:40- 8:00Team RelaysCoaches choice - reduce distance for peewees, at least 3 reps for each athlete
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NOTES / REMINDERS:Bring lights for trail skiing.
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Registration for XC Ottawa Duathalon closes Dec 21.
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https://zone4.ca/register.asp?id=2686&lan=1&cartlevel=1
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Attendance:Athletes to enter name below if attending today's training. Please and thank you
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Victor TurcanuHolly Brown
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Philipe TurcanuMaddie Nolan
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David Burbidge
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Jacqueline Moizer
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Jaden and Cavan
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Chris Tabri
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Alex B
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Robert E lee
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