Thursday 29 step down workout and 600m-300m

400,600,300,300 1:15 madi 1:18 hailey 1:21 Felix 1:25 Anastasia 1:54 madi 2:05 Felix 2:10 Haley 2:15 Anastasia 55 madi 57 Felix 60 hailey 1:04 Anastasia 4x200 31 Felix 32 Madison 37 Anastasia 38 hailey Step down 6x20 Christian 29-33 Steph 32-34 Nam 37-41

6x200m

6x200m Nam 34 33 33 34 37 38 Francis 26 26 26 26 27 27 Christian 27 27 27 27 27 27 Pat 28 28 28 28 29 29 Val 32 32 29 30 30 31 Dom 29 29 27 29 30 27 Eden and Kasumi 34 34 34 34 34 34 Gavin 38 37 34 35 35 35 Jameel Alex stopped at 4 jameel at 5 30 30 28 30 31 Zack 30 31 31 30 31 31 Loraine 39 37 38 38 Steph and Cynthia, no times but some solid 32s and 30s on your 200m

Hey Guys sorry it has been a while... Michelle and I were very happy with the 10x 200m/diminishing rest workout this week. a solid benchmark moving forward. Here are the averages: Francis 33/34 Christian 31/32 Steph 35 Cynthia 32/33 Val 37 Kasumi 40 Eden 40 Liz 42/43 Hailey 42/43 Anestasia 42/43 Gavin 38 Sebastian 39 Nam 42 If I missed one of you please send me your times... In addition A very good hill workout by some tough individuals yesterday. Hammering solid 6-7 times a monster 300m climb in the lightly packed snow. Dom's face almost fell off!

Thursday Time trial Sorry these took so long. 1km Sarah : 4:02 Hailey : 4:03 Francis: 2:55 Fred: 3:20 Damian:3:31

Hey team. Some confusion today. The track is still in fact open this week! So overdressed we made our way into the clubhouse. workout was designed to set everyone up for a solid tt. warm up 1200m at tempo leg swings, drills 400m at slighly slower that tt pace 200m recovery 400m at slightly faster than tt pace 200m recover 200m at 31-38sec x2 (with 200m and 400m recovery) 1000m Time Trial 400m recovery 400m x 2 at tempo pace Pliometrics lunge x 3 sets tucks x 3 sets box jumps x 3 sets frog jumps x 2 sets bounding x 3 sets 1234 accending decending x3 sets med ball core x 1 set TT results Alex 2:54 Pat/Christian 2:57 Val: 3:16 Christian 3:21 Nam 3:47 Dom and Kasumi are just coming back Great work everyone!

Saturday hills nov 29th

Thanks to those who made it out today. We ran a three loop 1500m circuit at the oratoire, One big hill broken into three sections. Because it was a new workout I made some modifications after the first interval. The group seemed to find a flow after the second lap. Big points: sscond section works more speed endurance and third section target calves and more track specific running... Stay quiet and on the balls of your feet. In two weeks we will do this workout again but with 4 repeats. Alex made a request to give some time for mobility pre workout, we can try this next Saturday.

Tuesday and Thursday 5x800 November 25-27 For both groups this was a much easier workout Than last week as the overall running was less but more importantly the targets were easier. I think on a whole the groups had better success with the pacing. Pliometrics proved a bit difficult for some. I will post some of the exercises in video format in comments. Reminder that next week we will be on the outdoor track. Most of you will have a time trial embedded in the workout (no big deal).