thursday morning run

A noon run was originally scheduled for thursdays....how about 9:15 am for tomorrow instead?!
Anyone interested meet behind Extra Foods/Maiden lake in the morning..I'm thinking Old Stumpy and a loop of town.

Snow shoe Tuesday Nov 29

Anybody interested in snow shoeing tomorrow night?  Please meet at the entrance to Old Stumpy(by New Horizon housing) at 7:00.  Snow shoe up Sidewinder to the four corners and down Oh Dear out back to Old Stumpy and back to where you started.  I will not be joining you this week as I have other plans (wings and beer...tee hee!).  Enjoy yourselves and I'll join you next week. 


Nicole

Spin tonight 7:30. Don't forget to reserve your bike!!

Have A Great Season!

Hi everyone!

Just wanted to wish you all the best with training. I miss coaching the swimmers already, but you're in great hands with Marty, who taught me everything I know about swimming, including the idea that pain is just weakness leaving your body.

Hope to be huffing and puffing alongside you at some of the practices this year.

Cheers,

Heather

Swim Workout - Fri Nov 25, 2011

Warmup

2 x 100 (10 R)
4 x 50 (10 R)

DPS

8 x 25 @ 45

Drill

4 x 50 1-arm fr
1 x 100 3-3-3 drill (3 strokes left arm, 3 strokes right arm, 3 strokes full stroke, repeat)

Set #1

[50 scull (no rest), 100 pull (10R), 100 swim (10R)] x 4

Set #2

4 x 100 @ pace time (allowing for approximately 10 sec R going at a good clip)

Cool

(50 drill, 50 swim) x 2 (10 R)

Last week's swim workout (Fri Nov 18, 2011)

Warmup

25/50/75/100/75/50/25 (10 sec R)

DPS (distance per stroke, or stroke count drill)

8 x 25 @ 1:00

Drill Set

4 x 50 catch up free (10 R)

Set #1

200 swim (10 R after each distance)
50 pull / 150 swim
100 pull / 100 swim
150 pull / 50 swim
200 pull

Set #2

10 x 50 @ pace time

Cool Down

200 choice easy

Total: 2500 m

Group run saturday am

Anyone interested in a group run tomorrow am, please meet at 9:30 am at the entrance to Old Stumpy by the New Horizon houses. Remember to wear your studded shoes or yak tracks. We will try running up Old Stumpy and out Coal Discovery to a half way point and running back to our starting point. We could meet for coffee afterwards at Mug Shots if people are interested. I have posted on the Fernie Trail Running group (Facebook) to see if other Fernie runners are interested in joining us.
See you then,

Nicole

Friday am swim

See you at 6:30! I am certain that Marty has another fun filled workout for us.

Anyone interested in a Saturday am run?

Don't forget to sign up for Monday night spin if you are interested.

Nicole

Tuesday evening snow shoe

Due to the power outage and the inclement weather (rainfall warning :( we will not be snow shoeing tonight. Check the blog next Tuesday for our new time and place to meet . It seemed that 7pm was a more reasonable time to meet, so that will be our usual time.

Nicole

FEAT Spin Class Nov 28, 2011-Jan 2012

Here are the links to reserve your bike for spin classes from Nov 28, 2011 to January 30, 2012
To open them, highlight the link, right click and Open Link in New Tab

Monday November 28, 2011
http://www.doodle.com/py294rgih4qy367n

Monday December 5, 2011
http://www.doodle.com/c8wcftz7yaahav29

Monday December 12, 2011
http://www.doodle.com/pwzcqiqgp5npw42e

Monday December 19, 2011
http://www.doodle.com/km2c7tftng59dxr8

Monday January 2, 2012
http://www.doodle.com/nzcbk5b5kfcuxkqw

Monday January 9, 2012
http://www.doodle.com/a2iqmw7tegnm48kq

Monday January 16, 2012
http://www.doodle.com/3r3eeyhupt56vscx

Monday January 23, 2012
http://www.doodle.com/c5i8p6fvgvzdmsyv

Monday January 30, 2012
http://www.doodle.com/ene6vqnheqaft8iw