2014 ZX Triathlon WAVE 1/ Swim <9:00-11:45			START:	900		BRIEF:	845
Bib No	Event	First	last	Gender	Age
71	The 5 &5	Price	Lisa	F	48
72	Tri-a-TrI	Chenier	Jordan	M	18
73	YPS	Hastey	Honor	F	14
74	YPS	McMillin	Shamus	M	15
75	YPS	McCallum	Jarod	M	16
76	YPS	McMillin	Evie	F	12
77	YPS	Kilpatrick	Callin	M	12
78	YPS	Kilpatrick	Keely	F	12
79	YPS	McCallum	Corbin	M	14
80	YPS	Donovan	Alexis	F	11
81	YPS	Stokesbury-Price	Bowen	M	12
82	YPS	roach	rebecca	F	15
	Para		Fraser
WAVE 2			START:	10:00		BRIEF:	9:45
Bib No	Event	First	last	Gender	Age
1	Duathlon	Caroline	Hancock	F	50	50
2	Duathlon	mike	pettipas	M	50	51
3	Duathlon	Richard	Wile	M	21	22
4	Duathlon	Ian	Loughead	M	39	40
5	Duathlon	Brian	McBarron	M	52	53
6	Duathlon	Ian	Sinski	M	39	40
7	Duathlon	Angie	Selig	F	40	41
8	Duathlon	Chris	MacInnis	M	33	34
9	Duathlon	Liane	Clarkson	F	54	55
10	Duathlon	Alan	Miner	M	48	49
WAVE 3/ Swim 17+			START:	09h45		BRIEF:	09h30
Bib No	Event	First	last	Gender	Age
11	Sprint	Mark	Laurie	M	37
12	Sprint	Marlene	Snyder	F	64
13	Sprint	Jill	Aldred	F	36
14	Sprint	Sara	Limpert	F	32
15	Sprint	Andy	Sharpe	M	46
16	Sprint	Jonathan	Mailman	M	36
17	Sprint	Cordele	Hudson	F	38
18	Sprint	Amanda	Huddleston	F	34
19	Sprint	Carmelitta	MacIntyre	F	55
20	Sprint	Keith	Colter	M	52
21	Sprint	Kelly	Lawrence	F	52
22	Sprint	Mary	Gauntlett	F	26
23	Sprint	lindsey	lynch	F	33
24	Sprint	Carlton	Moore	M	56
25	Sprint	Kevin	Denis	M	28
26	Sprint	Tanya	MacInnis	F	38
WAVE 4/Swim 15-17 min			START:	10h15		BRIEF:	10:00
Bib No	Event	First	last	Gender	Age
27	Sprint	Peter	Malon	M	60
28	Sprint	Chris	Richter	M	48
29	Sprint	Francine	Comeau	F	62
30	Sprint	Claude	Langlois	M	48
31	Sprint	pascal	osti	M	40
32	Sprint	Simon	Authier	M	33
33	Sprint	Andrew	Willies	M	26
34	Sprint	Jessica	Crook	F	23
35	Sprint	Clem	Hennebury	M	67
36	Sprint	Kevin	Hastey	M	36
37	Sprint	Pat	Kennedy	M	61
38	Sprint	Ralph	Davis	M	74
39	Sprint	Nolan	Boutilier	M	33
40	Sprint	Martin	Gillen	M	38
41	Sprint	Andre	Dessureault	M	47
42	Sprint	Matthew	Keirstead	M	32
WAVE 5/ Swim 1145-16 min			START:	10:35		BRIEF:	10:20
Bib No	Event	First	last	Gender	Age
43	Sprint	Gaetan	Tremblay	M	48	49
44	Sprint	Jerrica	Cull	F	25	26
45	Sprint	Isabelle	Allain	F	23	24
46	Sprint	derek	salley	M	49	49
47	Sprint	Paul	Oliver	M	43	44
48	Sprint	Theresa	Halliday	F	39	40
49	Sprint	Anas Bassil""	Alassad	M	30	30
50	Sprint	Geoff	Bennett	M	42	42
51	Sprint	Elizabeth	Fellows-De Borba	F	29	30
52	Sprint	Chris	Fleming	M	46	46
53	Sprint	peter	mccormick	M	56	56
54	Sprint	Marie-claude	Lambert	F	33	33
55	Sprint	Derek	Estabrook	M	49	50
56	Sprint	michelle	Guertin	F	26	26
57	Sprint	James	McMillin	M	54	55
58	Sprint	Carla	McAfee	F	25	26
WAVE 6/Swim 9:19-13 min			START:	10:55		BRIEF:	10:40
Bib No	Event	First	last	Gender	Age
59	Sprint	Emily	Secord	F	34	34
60	Sprint	Kevin	Besner	M	40	41
61	Sprint	Derek	McAlpine	M	34	35
62	Sprint	Jill	Hayden	F	44	45
63	Sprint	Nicholals	Phillips	M	38	39
64	Sprint	Shawn	Amirault	M	43	43
65	Sprint	Adam	Aldred	M	35	36
66	Sprint	Kimberly	Cox	F	26	26
67	Sprint	Adam	Deveau	M	26	27
68	Sprint	Shawn	Miller	M	26	27
69	Sprint	Eveline	Choquette	F	15	16
70	Sprint	Raphael	Choquette	M	18	19

Airforce Triathlon Heat timings

Heat 1 9am	Name		500m Swim
1	Kate	Cutis	Aq
2	Theresa	Halliday	Aq
3	Devon	Peavoy	Aq
4	Michael	Waller	Yth PS
5	Peter	Corbin	Yth PS
6	Lauren	Dessureault	Yth PS
7	Adam	Dorrance	Yth PS
8	Jarod	McCallum	Yth PS
9	Eveline	Choquette	Yth PS
10	Shamus	McMillin	Yth PS
11	Rebecca	Roach	Yth PS
12	Krista	Campbell	Try a Tri
13
14
15
16
Heat 2	Name		300m Swim		Start 9:15 AM
1	Archie	Toon	Yth PS
2	Honor	Hastey	Yth PS
3	Katie	Waller	Yth PS
4	Corbin	McCallum	Yth PS
5	Cara	Ross	Try a Tri
6	Paul	Oliver	Try a Tri
7	Jill	Aldred	Try a Tri	13
8	Caleigh	Belliveau	Try a Tri
9	Melissa	Jordan	Try a Tri
10	Natasha	Flynn	Try a Tri
11	Fabian	Flynn	Try a Tri
12	Jeff	Carpenter	Try a Tri
13	Norm	Brown	Try a Tri
14	Kerry	Deveau	Try a Tri
15	Jordon	Chenier	Try a Tri
16	Katrina	Fahie	Try a Tri
Heat 3	Name		750m Swim		Start 9:35
1	fraser	macphee	Para		Duathlon
2	Denis	Choquette	Team
3	Marlene	Snyder	17+
4	Kimko	Willgress	17+
5	Jean-Charles	Viens	17+
6	Chris	Richter	17+
7	Janice	Gaudet	17+
8	Matthew	Wilson	17+
9	Carley	Wilson	17+
10	Meghan	Ferguson	17+
11	Wade	McCallum	17+
12	Scott	Miniou	17+
13	Rod	Helpard	17+
14	Derek	Salley	17+
15	Liane	Clarkson	17+
16	Nikki	Richards	16-17
Heat 4	Name		750M		Start 9:55
1	Christine	Frenette	16-17
2	Kevin	Hastey	16-17
3	Allison	Keeping	16-17
4	Justin	Fortin	16-17
5	Tanya	MacInnis	16-17
6	Christopher	Arsenault	16-17
7	Cindy	Tye	16-17
8	Stephen	Aucoin	16-17
9	Peter	Malon	16-17
1	Meredith	Darrah	16-17
11	Bruce	Gillis	15-16
12	Donald	MacDonald	15-16
13	greg	young	15-16
14	Tammy	Sauenwhite	16-17
15	Andrew	Newton	16-17
16	Pat	Kennedy	15-16
Heat 5	Name		750M	Age Group	Start 10:10
1
2	Nolda	Hattie	15-16
3	Ralph	Davis	15-16
4	Dave	Hogg	15-16
5	Shannon	Matheson	15-16
6	Walter	Strapps	15-16
7	Jon K	Macdonald	15-16
8	Larry	Coldwell	15-16
9	Chris	Gervais	15-16
10	Andre	Dessureault
11	Kevin	Waller
12	David	Sanderson
13	Joey	Romkey
14	Carla	McAfee
15	Jeff	Mitchell
16
Heat 6	Name		750m		Start 10:25
1	Katie	Schleit	13-15
2	Jennifer	Gough
3	Elizabeth	Muggah
4	Rachel	Doucette
5	Brody	Conrad	13-15 Yth S
6	Sean	Merrett
7
8
9
10
11
12
13
14
15
16
Heat 7	Name		750m	last heat	Start 10:40
1	Adam	Aldred
2	Adam	Deveau
3	Aly	Cox
4	Brad	Allen
5	Conor	Gillespie-Friesen
6	Derek	McAlpine
7	Ellen	Taggart
8	James	McMillin
9	Kali	Caulier
10	Raphel	Choquette
11	Ryan R	Macdonald
12	Shawn	Miller
13	Shawn	Clarke
14	Steve	Coats
15	Nick	Woods
16

The Races that some of our Club member are doing.

7 Oct-Valley Harvest Full, 1/2 Marathon, 10k and 5k (RNS) (14 members)
13 Oct- NSAC Homecoming 5k (RNS)
21 Oct- Pumpkin Miler
3 Nov- Muir Murray 10k/5k
18 Nov- Lucky 7
1 Dec- Santa Shuffle

Wave # 1- 8:50 Brief 9am Start
The 5 &5 Aquathlon	Sarah	O'Reilly
Tri-a-TrI	Caroline	Whitby
Tri-a-TrI	Thomas	Wood
Tri-a-TrI	Andrew	Newton
Tri-a-TrI	Suzanne	Height
Tri-a-TrI	Liane	Clarkson
Tri-a-TrI	Alison	Hallam
Tri-a-TrI	Gail	Mercer
Youth Points Series	Eveline	Choquette
Youth Points Series	Corbin	McCallum
Youth Points Series	Shamus	McMillin
Youth Points Series	Brett	Liem
Youth Points Series	Chris	johnson
Youth Points Series	Jarod	McCallum
Wave # 2- 9:15 am Start
Sprint Triathlon	Shelly	Parker
Sprint Triathlon	Tim	Dine
Sprint Triathlon	Diana	Saunders
Sprint Triathlon	David	MacAulay
Sprint Triathlon	Kurtis	Fayant
Sprint Triathlon	Brenda	Ryan
Sprint Triathlon	Michael	MacCormick
Sprint Triathlon	Peter	Stymest
Sprint Triathlon	Marie	Van Sickle
Sprint Triathlon	ellen	doyle
Sprint Triathlon	Christine	Vaters
Sprint Triathlon	Kenneth	Snook
Sprint Triathlon	Lara	Kaplan
Sprint Triathlon	Tammy	Gannon
Sprint Triathlon	Marlene	Snyder
Sprint Triathlon	Amie	MacDonald
Wave #3- 9:40 Start
Sprint Triathlon	David	Reynolds
Sprint Triathlon	VÈronique	Barbeau
Sprint Triathlon	Laura	Peters
Sprint Triathlon	Erica	Holmes
Sprint Triathlon	Christine	Frenette
Sprint Triathlon	Catherine-Anne	Murray
Sprint Triathlon	Marcie	Balch
Sprint Triathlon	Michelle	Guertin
Sprint Triathlon	Christine	Frenette
Sprint Triathlon	Jennifer	Finateri
Sprint Triathlon	Justin	Fortin
Sprint Triathlon	Tim	Pitre
Sprint Triathlon	Maryleen	Trottier
Sprint Triathlon	Chad	Smith
Sprint Triathlon	Elizabeth	Hamilton
blank
Wave #4 10:00 Start
Sprint Triathlon	Ceilidh	Curtis
Sprint Triathlon	Dave	Hogg
Sprint Triathlon	Matt	Cote
Sprint Triathlon	Erin	McDiarmid
Sprint Triathlon	Ralph	Davis
Sprint Triathlon	Heather	Smith
Sprint Triathlon	Iain	McDiarmid
Sprint Triathlon	Nolda	Hattie
Sprint Triathlon	Greg	Lummis
Sprint Triathlon	Derek	Salley
Sprint Triathlon	Pat	Kennedy
Sprint Triathlon	Nikki	Richards
Sprint Triathlon	Mark	Reed
Sprint Triathlon	Jim	Ross
Sprint Triathlon	scott	derry
Sprint Triathlon	Jason	Mercer
Wave #5 10:18 Start
Sprint Triathlon	Brad	Allen
Sprint Triathlon	Kevin	johnson
Sprint Triathlon	James	McMillin
Sprint Triathlon	Jessica	Tatlock
Sprint Triathlon	Francois	LÈgarÈ
Sprint Triathlon	Shawn	Miller
Sprint Triathlon	Brody	Conrad
Sprint Triathlon	Andrea	Fortier
Sprint Triathlon	Adam	Aldred
Sprint Triathlon	Sean	Merrett
Sprint Triathlon	Kevin	Walsh
Sprint Triathlon	Joe	Seagram
Sprint Triathlon	Len	Hickey
Sprint Triathlon	Steven	Hansen
Sprint Triathlon	greg	young
Sprint Triathlon	Walter	Strapps
Wave # 6  10:35 Start
Sprint Triathlon	Denis The Shark	Choquette
Sprint Triathlon	William	Nowotczynski
Sprint Triathlon	Coburn	Brown							-5
Sprint Triathlon	Austin	Nowotczynski
Sprint Triathlon	Raphael	Choquette
Sprint Triathlon	Dave	Regan
Sprint Triathlon	Adam	Deveau
Wave #2 Duathlon 9:15 am Start
Duathlon	Elwood	Kemp
Duathlon	Edward	Parker
Duathlon	Ian	Loughead
Duathlon	Allan	Miner
Duathlon	Moka	Case
Duathlon	Brian	McBarron
Duathlon	Gerry	Mills
Duathlon	Alex	MacEachern

Running  Workouts
	Tues Speed	Thurs Tempo	Fri/Sat Speed	Sun LSD
Week
12 Comp Stage	Hills 10 x hills 90 secs	12k Easy 3k- 2k-2k- 2k-3k	Sat (weather permits) Transition Drills:  Bike Run: 2 x 20k/5k	16km
13	1k warm up 12 x 400m 1k warm down total 6800m	10k E 1k-2k 2k-2k-2k-1k	No Transition	Blue Nose Weekend Marathon/Half/10k
14	1k warm up 6 x 400 @ 5k pace 1k warm down	9k middle 3k at marathon pace 3k-3k-3k	Ottawa weekend 5k	Ottawa Weekend ½ marathon

Week 1-3 Adaptation Stage -à  Week 4-6 Aerobic Stage à Week 7- ACTIVE Recoveryà Week 8-10 Endurance Stage à Week 11 ACTIVE Recovery à

Week 12-13 Competitive Stage à Week 14 Taper

Military Nationals

If interested contact us at greenwoodmultisportclub@gmail.com

Race Weekend: 25-27 May

All applicants must be fwd NLT 5 April 12, to DGPFSS. 

 

                           Full Marathon   1/2 Marathon           10k                  5k

Age Categories	Male	Female	Male	Female	Male	Female	Male	Female
Under 19	3:15:00	3:30:00	1:35:00	1:45:00	38:00	44:00	18:00	22:00
20-24	3:15:00	3:30:00	1:35:00	1:45:00	38:00	44:00	18:30	24:00
25-29	3:15:00	3:30:00	1:35:00	1:45:00	38:00	44:00	18:30	24:00
30-34	3:15:00	3:30:00	1:35:00	1:45:00	39:00	45:00	19:00	25:00
35-39	3:30:00	3:45:00	1:40:00	1:50:00	45:00	50:00	22:00	27:00
40-44	3:30:00	3:45:00	1:45:00	1:55:00	45:00	51:00	22:00	27:00
45-49	3:45:00	4:00:00	1:48:00	1:58:00	45:00	53:00	25:00	30:00
50-54	3:45:00	4:00:00	1:53:00	2:05:00	50:00	58:00	30:00	35:00
55 & over	4:30:00	4:45:00	1:55:00	2:20:00	55:00	65:00	35:00	45:00