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