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).

Thursday and Saturday Nov 21st Group B had a strong turnout. However even with the modifications most seemed to struggle with the easy pacing for the first few Intervals, 10x400m. Welcome back Jameel. The road is icing up to mcgill so we recommend using maisoneuve. In addition everyone try and bring two pairs of shoes for next session. Saturday was led by Gavin and the report was that most followed the 800m x5 well. Remember with these early hill sessions its import we follow the ascribed pace. Beware the speed in these next few weeks. I will always try and give you chances to open it up a bit but in controlled places. Post any questions below. Best Simon See you all this coming week.

So this is an idea that may very well die. If so I am fine with that. Good first run by our group A crew. With slight trepidation we begun, beware slippery ice em route to mcgill. Workout was 10x 400m ladder with a hard last lap. No hurdle drills because the gear room was locked. The workout was a success however I will change the interval increases and decreases ro go up and down by larger increments. by 3 secs as opposed to 1-2. Reminder. Please by next week it will be important that everyone bring an extra set of shoes for the track, wet and salt isn't good for the surface. Link below to drill hurdle demo