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Help Ember Reach the 2019 World University Games

Help me on my journey to represent Canada at the 2019 World University Games!

Ever since I began competitive cross-country ski racing at the age of 13 it has been my dream to represent Canada on the international stage. This year, that dream has come true as I have been selected to represent Canada in the 2019 Universiade (World University Games) in Krasnoyarsk, Russia.

To make this dream a reality though, I need to pay over $5000 which includes travel to and from Russia, as well as accommodation, food, and competition fees while I am there.

By contributing, you will not only be helping me achieve a long-time dream of my own, but you will also be supporting post-secondary excellence in combination with sport which is an opportunity that we in Canada are still working on building towards. 

A little bit about me: 

After living in Canmore and ski racing full time after high school, I transitioned into the student-athlete life, and am now working towards my bachelors degree in Social Work, with which I hope to one day work with youth in the field combined with sport and wilderness therapy. 

Beyond skiing and school I work as head coach of a group of young skiers with the Edmonton Nordic Ski Club, as well as at an outdoors camp guiding wilderness trips in the backcountry. 

Through my involvement with the games I hope to not only inspire those who I coach on a day-to-day basis, but also act as a role-model for females in sport and an ambassador to show that school and sport DO go together, and that we can strive for success in every area of our lives. 

I cannot even begin to describe how excited and honoured I am to have been selected for this opportunity, and your support would be appreciated on a level that I cannot even express.

Edmonton Nordic is hosting the third annual Capilano Run next Saturday. It will run at the same time as regular training and we will use the run as a means to practice the process of preparing for a race and as a means to self test; to see where our skiers are with respect to their fitness. There is no charge for ENSC members who are registered in an ENSC program, but we do ask that everyone donate towards Ember’s dream of representing Canada at the World University Games.

We are asking that the youth donate $5 and adults donate $10. Ember is one of our beloved coaches and we are proud of her accomplishments. Let’s support her in realizing this once in a lifetime dream!

Training This Week: September 3 to September 9

Week #19 of 2018-19

Week #1 of Fall/Winter Program

Coming Up:

  • All Program Start Up – Tuesday September 4 – Click HERE to register 🙂
  • Registration for Fall Programming Now Open~~ Click HERE to register 🙂
  • Week #8 of the Ski Specific Dryland training
  • Week #1 – Restitution/Acclimation to Fall and new Routines (2 weeks)
  • Jasper Super Camp – September 7-9 (All ages) Click HERE to register. 🙂
  • Capilano Fun Run – Saturday September 22
  • ENSC Jasper Camp September 28-30

Monday September 3: Labour Day

  • No Strength Today – Labour Day Holiday

Tuesday September 4: First Day of Fall/Winter Programs

  • Who: All Program
  • Where: GOLDBAR PARK – Click HERE for Directions
  • When: 6:30 – 8:00 pm
  • What: First Day of Programs
    • Introductions
    • Meet w/your Coaches
    • Short introduction to training
    • Training:
      • Warm-Up Routine
      • Intro to Ski Striding
      • Strength Training Routine

Wednesday September 5:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike

Thursday September 6:

  • Who: Thursday Program Skiers
  • Where: EDMONTON SKI HILL. Click HERE for directions
  • When: 6:30 – 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
      • 15min No poles (gradual incline is best)
      • 20min DP with emphasis on “dropping” on to your poles
      • 15 “single stride/stick” (upper body only)
      • 20 min Uphill DP (medium incline is best)
        • Try to do this as “Slow Motion)
      • 10 min Slo-mo Kick DP
    • 10 min Cool down
    • For Non-Roller skiers
      • Solidify Warm-up routines, Ski Striding, and Strength Routines
  • Technique:
    • SKATE Roller skiing for those who have roller skis.
    • Running shoes and striding poles for everyone else

Friday September 7:

  • Recovery Day
    • Easy run/walk/ski, some core, and light stretching.

Saturday September 8:

  • Who: All Programs
    • Where: Goldbar PARK – Click HERE for Directions
    • When: 9:00 am to 11:00 am
    • Technique:
      • Intro to Intensity Training
        • Warm Up (5/5/5)
        • Ski Striding
        • Fartlek
        • Strength Training
    • What to Bring:
      • Running Shoes and Striding Poles
      • Drink Belt and a snack, as well as a some dry, warm clothes for after 🙂

Sunday September 9:

  • Self directed training. Long Slow Distance (LSD)
    • Up to 3 hrs.

FastTrax Chickakoo TT #3 Results

Chickakoo Time Trial #3 FastTrax Sept 1
Name

Distance

Start Time

3km Split

4.25km Split

5.5km Split

6/8.5km Split

Actual Time

10 Km

1

Derek Stollery

10

10m 30s

6m 3s

8m 30s

11m 27s

21m 16s

27m 9s

2

Sean Rickard

10

11m

6m 15s

8m 53s

11m 47s

21m 44s

27m 45s

3

Jack Cook

10

9m

6m 43s

9m 22s

12m 24s

23m 49s

30m 42s

4

Zac Malmsten

10

8m

6m 25s

9m 11s

12m 38s

24m 14s

31m 23s

5

Sarah Tipples

10

10m

7m 10s

9m 59s

13m 27s

24m 54s

31m 52s

6

Joy Mekechuk

10

8m 30s

8m 13s

11m 35s

15m 20s

27m 11s

34m 1s

7

Susan Copeland

10

9m 30s

9m 10s

13m 22s

17m 40s

31m 56s

39m 53s

7.5 Km

1

Sam Ree

7.5

12m 30s

6m 6s

15m 50s

21m 43s

2

Daniel Brisson

7.5

12m

6m 40s

16m 43s

22m 17s

3

Jacob Seubert

7.5

11m 30s

6m 16s

16m 21s

22m 32s

6Km

1

Jake Garritse

6

13m 30s

6m 30s

16m 10s

16m 10s

2

Caleb Ree

6

13m

6m 51s

17m 49s

17m 49s

3

Lukas Seubert

6

14m 30s

7m 52s

20m

20m

4

Kelsey Truran

6

14m

7m 47s

21m 10s

21m 10s

Training This Week: August 27 to September 2

Week #18 of 2018-19

Coming Up:

  • Registration for Fall Programming Now Open~~ Click HERE to register 🙂
  • Coach Meeting – Tuesday August 28th
  • Fast Trax TT#3 – Saturday September 1 – Chickakoo
  • Week #7 of the Ski Specific Dryland training
  • Week #7 – Volume Week (1 more week of volume!)
  • All Program Start Up – Tuesday September 4 – Click HERE to register 🙂
  • Jasper Super Camp – September 7-9 (All ages) Click HERE to register. 🙂
  • Adult Roller Ski  – Skate RS

Monday August 27:

  • XC: Adult Strength at Performance 104
    • Performance 104
    • 6:30 to 7:30

Tuesday August 28:

  • Who: Summer Training Athletes
  • Where: McKinnon Ravine
  • When: 6:30 – 8:00 pm
  • What: Intensity on Roller Skis
    •  3-4 x 8min (Z3 w/3min R)
  • Technique: Your best running Intervals!!!
  • Skate RS equipment!!

Wednesday August 29:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike

Thursday August 30:

  • Who: Year Round Athletes in the Summer Program
  • Where: Keilor Road.
  • When: 6:30 – 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
      • 15min No poles (gradual incline is best)
      • 20min DP with emphasis on “dropping” on to your poles
      • 15 “single stride/stick” (upper body only)
      • 20 min Uphill DP (medium incline is best)
        • Try to do this as “Slow Motion)
      • 10 min Slo-mo Kick DP
    • 10 min Cool down
  • Technique: CLASSIC Roller skiing

Friday August 31:

  • Recovery Day
    • Easy run/walk/ski, some core, and light stretching.

Saturday September 1:

  • Who: Summer Program
  • Roller Ski Time Trial  – Chickakoo – 3km, 5km/6km, 7.5km, or 10km
    • Who: Summer Program
    • Where: Chickakoo
    • When: 8:30 am to 10:00 am
    • Technique: Skate Roller Skiing
    • What: 
      • Skate Roller Ski Time Trial
        • Where: Chickakoo – Click HERE for directions
        • When: TT starts at 8:30 am (remember you need a warm up!!)
        • Distance: 5km, 7.5km, or 10km
    • Adult Roller Ski:
      • Where: Chickakoo – Click HERE for directions
      • When: 10:00 am to 11:30 pm
      • Technique: Skate Skiing

Sunday September 2:

  • Self directed training. Long Slow Distance (LSD)
    • Up to 3 hrs.

Saturday August 25

Saturday August 25:

  • Summer Program
    • CANCELLED!!!!
    • Suggested Training:
      • 2-4 x 8min Z3 (continuous intensity) w/3min R
  • Adult Roller Ski:
    • What: Classic RS
    • Where: McKinnon Ravine
    • When: 9:00 to 10:30

Training This Week: August 20th to 26th

Week #17 of 2018-19

Coming Up:

  • Registration for Fall Programming Now Open~~ Click HERE to register 🙂
  • Coach Meeting – Tuesday August 28th
  • Fast Trax TT#3 – Saturday September 1 – Chickakoo
  • Week #6 of the Ski Specific Dryland training
  • Week #6 – Volume Week (1 more week of volume!)
  • All Program Start Up – Tuesday September 4 – Click HERE to register 🙂
  • Jasper Super Camp – September 7-9 (All ages) Click HERE to register. 🙂
  • Adult Roller Ski  – Classic RS

Monday August 20:

  • XC: Adult Strength at Performance 104
    • Performance 104
    • 6:30 to 7:30

Tuesday August 21:

  • Who: Summer Training Athletes
  • Where: Hawrelak Park
  • When: 6:30 – 8:00 pm
  • What: Intensity on FOOT
    •  2 or 3 x 8min (8 x 40s Z4/20s Z1) w/3min R
  • Technique: Your best running Intervals!!!
  • Bring Striding Poles and, well, running shoes!!

Wednesday August 22:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike

Thursday August 23:

  • Who: Year Round Athletes in the Summer Program
  • Where: Keilor Road.
  • When: 6:30 – 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
      • 15min No poles (gradual incline is best)
      • 20min DP with emphasis on “dropping” on to your poles
      • 15 “single stride/stick” (upper body only)
      • 20 min Uphill DP (medium incline is best)
        • Try to do this as “Slow Motion)
      • 10 min Slo-mo Kick DP
    • 10 min Cool down
  • Technique: CLASSIC Roller skiing

Friday August 24:

  • Recovery Day
    • Easy run/walk/ski, some core, and light stretching.

Saturday August 25:

  • Summer Program
    • CANCELLED!!!!
    • Suggested Training:
      • 2-4 x 8min Z3 (continuous intensity) w/3min R
  • Adult Roller Ski:
    • What: Classic RS
    • Where: McKinnon Ravine
    • When: 9:00 to 10:30

Sunday August 26:

  • Self directed training. Long Slow Distance (LSD)
    • Up to 3 hrs.

Training Cancelled Today

Hi All

Regretfully we will be cancelling all training today, Saturday August 18, due to the 10+ air quality warning for Edmonton. This includes Youth Training and Adult Roller Skiing.
I was out for an early peek at the sky and indeed the smoke is as bad as they say…hopefully this will pass soon. I can only imagine how bad it is in BC when we are feeling its effect this far from the source!

Registration Open for Fall / Winter XC and Biathlon

XC and Biathlon programs for the fall/winter season are now open for registration on Zone4

Follow this link to registration

Training This Week: August 13 to August 19

Week #16 of 2018-19

Coming Up:

  • Coach Meeting – Thursday August 30
  • Week #5 of the Ski Specific Dryland training
  • Week #5 – Volume Week (2 more weeks of volume!)
  • Adult Roller Ski  – Classic RS

Monday August 13:

  • XC: Adult Strength at Performance 104
    • Performance 104
    • 6:30 to 7:30

Tuesday August 14:

  • Who: Summer Training Athletes
  • Where: Harelak Park
  • When: 6:30 – 8:00 pm
  • What: Intensity on FOOT
    •  2 or 3 x 8min (8 x 40s Z4/20s Z1) w/3min R
  • Technique: Your best running Intervals!!!
  • Bring Striding Poles and, well, running shoes!!

Wednesday August 15:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike

Thursday August 16:

  • Who: Year Round Athletes in the Summer Program
  • Where: Keilor Road.
  • When: 6:30 – 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
      • 15min No poles (gradual incline is best)
      • 20min DP with emphasis on “dropping” on to your poles
      • 15 “single stride/stick” (upper body only)
      • 20 min Uphill DP (medium incline is best)
        • Try to do this as “Slow Motion)
      • 10 min Slo-mo Kick DP
    • 10 min Cool down
  • Technique: CLASSIC Roller skiing

Friday August 17:

  • Recovery Day
    • Easy run/walk/ski, some core, and light stretching.

Saturday August 18:

  • Summer Program
    • Where: McKinnon Ravine
    • When: 9:00 – 11:00
    • Technique: SKATE RS 
    • What: 
      • 2-4 x 8min Z3 (continuous intensity) w/2min R
  • Adult Roller Ski:
    • What: SKATE RS
    • Where: McKinnon Ravine
    • When: 9:00 to 10:30

Sunday August 12:

  • Self directed training. Long Slow Distance (LSD)
    • Up to 2.5 hrs.

Training This Week: August 6 to August 12

Week #15 of 2018-19

Coming Up:

  • The YR’s are at the Haig Glacier this week and therefore NO formal training during the week!!!
  • Week #4 of the Ski Specific Dryland training
  • Week #4 – Volume Week
  • Adult Roller Ski  – EARLIER START on Saturday!! 9:00 am

Monday August 6:

  • XC: Adult Strength at Performance 104
    • Holiday Monday…NO Strength Training This Monday!!

Tuesday August 7:

  • Who: Summer Training Athletes
  • Where: You Choose
  • When: Up to you 🙂
  • What: Intensity (on foot or RS)
    •  2 or 3 x 8min (8 x 40s Z4/20s Z1) w/3min R
  • Technique: SKATE RS Intervals!!!

Wednesday August 8:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike

Thursday August 9:

  • Who: Year Round Athletes in the Summer Program
  • Where: Your Choice.
  • When: At your convenience
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
      • 15min No poles (gradual incline is best)
      • 20min DP with emphasis on “dropping” on to your poles
      • 15 “single stride/stick” (upper body only)
      • 20 min Uphill DP (medium incline is best)
        • Try to do this as “Slow Motion)
      • 10 min Slo-mo Kick DP
    • 10 min Cool down
  • Technique: CLASSIC Roller skiing

Friday August 10:

  • Recovery Day
    • Easy run/walk/ski, some core, and light stretching.

Saturday August 11:

  • Summer Program
    • Where: you Choose
    • When: Early in the day is best
    • Technique: RS or on Foot
    • What: 
      • 2-4 x 10min Z3 (continuous intensity) w/2min R
  • Adult Roller Ski:
    • What: SKATE RS
    • Where: McKinnon Ravine
    • When: 9:00 to 10:30

Sunday August 12:

  • Self directed training. Long Slow Distance (LSD)
    • Up to 2.5 hrs.
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