| Sun Nov 19 |
All welcome |
Sunday Run/Paddle
9:30 Run
10:30 Paddle
Fall Classic Run UBC
5km or 10km |
| Mon Nov 20 |
3:30-5:30 Beg.
3:30-5:30 Dev.
5:30-7pm Dev. |
2km warm-up
2 x 5', 80%
3 x (10 x 30"/30"R)
1-2 km cool down
Weights - 8 Rinks
|
| Tue Nov 21 |
6:30-8:30pm |
Mercer Stadium & Physio
Warm-up run
5 x 800m
(300m @70%, 100m @ 90%) |
| Wed Nov 22 |
12-1pm Masters
3:30-5:30 Dev.
5:30-7pm Dev. |
4 x (4',1',4',1')
1/2 R, 80%/90%
Weights - 8 Rinks
|
| Thu Nov 23 |
All |
SWIM
200m warm up
100 pacing |
| Fri Nov 24 |
3:30-5:30 Dev.
5:30-7pm Dev |
15',10',5',10',15' @ 90%
3-4'R
Weights - 8 Rinks |
| Sat Nov 25 |
Masters & Dev
9-12:30
BCKC FUNDRAISER
Firefighters Club
arrive before 7pm
|
Paddle & Run
5 x 2km Paddle varying intensity
45 min Run
|
| Sun Nov 26 |
All welcome |
Sunday Run/Paddle
9:30 Run
10:30 Paddle
|
| Mon Nov 27 |
3:30-5:30 Beg.
3:30-5:30 Dev.
5:30-7pm Dev. |
2km warm-up
2 x 5', 80%
1 x (10 x 30"/30"R)
1-2 km cool down
Weights - 8 Rinks
|
| Tue Nov 28 |
6:30-8:30pm |
Mercer Stadium & Physio
Warm-up run
400m pacing
|
| Wed Nov 29 |
12-1pm Masters
3:30-5:30 Dev.
5:30-7pm Dev. |
12km Tech
1st 4km with resistor. Focus on trunk twist.
Weights - 8 Rinks
|
| Thu Nov 30 |
NO SWIMMING |
|
| Fri Dec 1 |
3:30-5:30 Dev.
5:30-7pm Dev |
12km Tech
Drills
Weights - 8 Rinks |
| Sat Dec 2 |
Masters & Dev
9-12:30
|
Paddle & Run
2 x 6km Paddle 80%
45 min Run
|
| Sun Dec 3 |
All welcome |
Sunday Run/Paddle
9:30 Run
10:30 Paddle
|
| Mon Dec 4 |
3:30-5:30 Beg.
3:30-5:30 Dev.
5:30-7pm Dev. |
2km warm-up
2 x 5', 80%
2 x (10 x 30"/30"R)
1-2 km cool down
Weights - 8 Rinks
|
| Tue Dec 5 |
6:30-8:30pm |
Mercer Stadium & Physio
Warm-up run
5km timed
|
| Wed Dec 6 |
3:30-5:30 Dev.
5:30-7pm Dev. |
12km steady. E
every 3', up for 15"
Weights - 8 Rinks
|
| Thu Dec 7 |
All |
SWIM
6 x 200m warm up
|
| Fri Dec 8 |
3:30-5:30 Dev.
5:30-7pm Dev |
10km steady.
every 5', up for 1'
Weights - 8 Rinks |
| Sat Dec 9 |
Masters & Dev
9-12:30
|
Paddle & Run
12km Time Control
45 min Run
|
