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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 ūüôā
  • 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 ūüôā
  • Jasper Super Camp – September 7-9 (All ages) Click HERE to register. ūüôā
  • 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.

Training This Week: August 20th to 26th

Week #17 of 2018-19

Coming Up:

  • Registration for Fall Programming Now Open~~ Click HERE to register ūüôā
  • 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 ūüôā
  • Jasper Super Camp – September 7-9 (All ages) Click HERE to register. ūüôā
  • 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!

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 ūüôā
  • 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.

Training This Week: July 30 to August 5

Week #14 of 2018-19

Coming Up:

  • Week #3 of the Ski Specific Dryland training
  • Week #3 – Volume Week
  • Tuesday we are doing SKATE RS Intervals at Edmonton¬†Ski Hill
  • Thursday we are doing strength on Roller Skis¬†at Keilor Rd
  • Saturday we are going to Chickakoo area and doing double poling intervals
  • Adult Roller Ski¬† – We are at Chickakoo again :-).

Monday July 30:

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

Tuesday July 31:

  • Who: Summer Training Athletes
  • Where:
  • Edmonton Ski Hill/Cloverdale Hill – Click HERE for directions. We will meet by the outdoor rink
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†Coach Driven ¬†– Continuing ¬†Build Phase of Training
  • Technique:¬†SKATE RS Intervals!!!

Wednesday August 1:

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

Thursday August 2:

  • Who: Year Round Athletes in¬†the¬†Summer Program
  • Where: Keilor Rd.
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†“Natural Strength”, Core, and “Base Training” on SKATE roller skis
  • Technique:¬†SKATE Roller skiing

Friday August 3:

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

Saturday August 4:

  • Summer Program
    • Where:¬†Chickakoo Click HERE for directions
    • When:¬†9:30 am to 11:00 am
    • Technique: Classic Roller¬†Skiing
    • What:¬†
      • Double Pole Intensity
  • Adult Roller Ski:
    • What: SKATE RS
    • Where:¬†Chickakoo Click HERE for directions
    • When: 11:30 to 1:00

Sunday August 5:

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

Week #13 of 2018-19

Coming Up:

  • There is NO formal training this week – contact teammates and train together :-).
  • Suggested training below!
  • Week #2 of the Ski Specific Dryland training
  • Week #2 – Volume Week
  • Adult Roller Ski¬† – There will be NO Adult Roller Skiing this week either!!!

Monday July 23:

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

Tuesday July 24:

  • Who: Summer Training Athletes
  • Where: You Choose
  • When:¬†Your Choice ūüôā
  • What:¬†
    • ¬†Coach Driven ¬†– Continuing ¬†second week of volume Training
  • Technique:¬†Suggested¬†Running Intervals and BRING striding Poles!!!
    • Warm Up: 5/5/5 (20 min ūüėČ
    • Spenst/ski striding w/poles: ¬†Efforts at every 90s (10x8s w/82s R)
    • On moderately flat terrain:
      • 3-4 x 8min Z4 (8 x 30s Z4/30Z1) w/2min R between sets
    • 10 min cool down
    • “6 push-ups”

Wednesday July 25:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike (make sure it is Z1!!!)

Thursday July 26:

  • Who: Year Round Athletes in¬†the¬†Summer Program
  • Where: You Choose.
  • When:¬†When you decide it’s a good time ūüôā
  • What:¬†
    • ¬†“Natural Strength”, Core, and “Base Training” on SKATE roller skis
  • Technique:¬†SKATE Roller skiing – in varied terrain
    • 15 min Easy ski
    • 15 min “legs” only
    • 20 min 1-SK (on gradual incline if available)
      • 5min T-Rex
      • 5min Waltz Drill
      • 10 min
        • 3min – 3x same leg
        • 3min – 2x same leg
        • 4 min – Pyramid – 1-2-3-2-1 x per leg
      • 10 x 8s (Hop skate on steep hill)
      • 30 min easy, deliberate, and focussed skiing – think long glide, box, look over each ski, angle at the ankle, AND very little “hinging” at the hip!!

Friday July 27:

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

Saturday July 28:

  • Summer Program
    • Where:¬†At your discretion
    • When:¬†When it best suits you!!
    • Technique: Run or Skate or Classic Roller¬†Skiing
    • What:¬†
      • Natural Intervals
        • Choose terrain that is very varied
        • Keep your speed fairly constant
          • Choose roughly a Z2 effort/speed on the flats
          • This will become Z3 or Z4 when you start climbing
        • Maintaining a constant speed is challenging but that is your goal!!! Your HR will be all over the place as a result ūüôā
  • Adult Roller Ski:
    • There will be NO Adult RS sessions for this week or next (two weeks off)

Sunday July 29:

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

Good LucK everyone!! See you next Tuesday!

Training This Week: July 16 to 22

Week #12 of 2018-19

Coming Up:

  • Week #1 of the Ski Specific Dryland training
  • Week #1 – Volume Week
  • Tuesday we are doing running Intervals at Edmonton¬†Ski Hill
  • Thursday we are doing strength on Roller Skis¬†at Keilor Rd
  • Saturday we are doing an Urban Assault of Edmonton (40-50km, including a Hillclimb competition – Details below)
  • Adult Roller Ski¬† – There will be NO Adult Roller Skiing for two weeks.

Monday July 16:

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

Tuesday July 17:

  • Who: Summer Training Athletes
  • Where:
  • Edmonton Ski Hill/Cloverdale Hill – Click HERE for directions. We will meet by the outdoor rink
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†Coach Driven ¬†– Continuing ¬†Build Phase of Training
  • Technique:¬†Running Intervals…BRING striding Poles!!!

Wednesday July 18:

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

Thursday July 19:

  • Who: Year Round Athletes in¬†the¬†Summer Program
  • Where: Keilor Rd.
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†“Natural Strength”, Core, and “Base Training” on SKATE roller skis
  • Technique:¬†SKATE Roller skiing

Friday July 20:

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

Saturday July 21:

  • Summer Program
    • Where:¬†Meet at McKinnon Ravine
    • When:¬†7:30 am to 11:00 am
    • Technique: Classic Roller¬†Skiing
    • What:¬†
      • Urban Assault – Route TBD
  • Adult Roller Ski:
    • There will be NO Adult RS sessions for this week or next (two weeks off)

Sunday July 22:

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

Training This Week: July 9 to July 15

Week #11 of 2018-19

Coming Up:

  • Week #9 of the Build Phase (next week we start the Ski Specific Phase)
  • Tuesday we are doing Running Intervals at Hawrelak
  • Thursday we are doing strength on Roller Skis¬†at Edmonton Ski Hill
  • Saturday we are at McKinnon Ravine
  • Adult Roller Ski Sessions will be at McKinnon Ravine

Monday July 9:

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

Tuesday July 10:

  • Who: Summer Training Athletes
  • Where: Hawrelak Park
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†Coach Driven ¬†– Continuing ¬†Build Phase of Training
  • Technique:¬†Running Intervals…BRING striding Poles!!!

Wednesday July 11:

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

Thursday July 12:

  • Who: Year Round Athletes in¬†the¬†Summer Program
  • Where:¬†Edmonton Ski Hill/Cloverdale Hill – Click HERE for directions. We will meet by the outdoor rink
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†“Natural Strength”, Core, and “Base Training” on classic roller skis
  • Technique:¬†Classic Roller skiing

Friday July 13:

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

Saturday July 14:

  • Summer Program
    • Where: McKinnon Ravine
    • When:¬†9:00 am to 11:00 am
    • Technique: Classic Roller¬†Skiing
    • What:¬†
      • Classic Roller Intensity
  • Adult Roller Ski:
    • Where:¬†McKinnon Ravine (Back parking lot) Click HERE for directions
    • When: 11:30 am to 1:00 pm
    • Technique: Classic Skiing

Sunday July 15:

  • Self directed training. Long Slow Distance (LSD)
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