Open Water Swimming With L.O.S.T.: The Kelso Open Water Swimming group will not be swimming at Kelso this summer due to low water levels. The closest alternative for open water swimming is the Lake Ontario Swim Team. They swim from the bottom of Navy St. at 8am on Saturdays for only 45.00 for the summer. I have registered and will give it a go – no guarantees I stick with it! It will be a chillier and more daunting swim experience. Hopefully we can get a few of us to do it together – comfort in numbers kind of thing. You can register at
Nik’s Chicks swimmers may have to get a super early start on Saturday mornings to get a run in before we jump in the lake…
This weeks workouts (Meet at 1438 Redwing Court): New Sprint Triathlon, 5km and 10km Programs begin June 10th
Tuesday – June 6 8:00pm
Holding on 5km – 5km
Holding on 10km – 5-8km
Thursday – June 8 8:00pm
Holding on 5km – 5km
Holding on 10km – 5-7km – Hills
Saturday – June 10 8:00am
NEW Learn to Run 5km – 5 min warm up walk, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10), 5 min cool down walk, stretch
NEW Learn to Run 10km – 5km
NEW Sprint Triathlon Program – 33 min bike followed by 12 min run (cyclists will begin at 7:15am)
Holding on 5km – 5-6km
Holding on 10km – 10-12km
Sunday – June 11
Long bike ride – 40km check FB page for details https://www.facebook.com/groups/1735062546707044/
Monday – June 12
NEW Sprint Tri – 15 min run
Tuesday – June 13 8:00pm
NEW Learn to Run 5km – 5 min warm up walk, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10), 5 min cool down walk, stretch
NEW Learn to Run 10km – 5km
NEW Sprint Tri – 25 min bike followed by 14 min swim
Holding on 5km – 5km
Holding on 10km – 5-8km
NEW Learn to Run 5km – 5 min warm up walk, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10), 5 min cool down walk, stretch
NEW Learn to Run 10km – 4km with 30 sec sprints x 5
NEW Sprint Tri – 28 min run followed by 22 min swim
Holding on 5km – 5km with 30 sec sprints x 5
Holding on 10km – 5-7km with 30 sec sprints x 5
Saturday – June 17 8:00am
NEW Learn to Run 5km – 5 min warm up walk, alternate 90 sec jogging and 2 min walking for 20 min (turn after 10), 5 min cool down walk, stretch
NEW Learn to Run 10km – 6km
NEW Sprint Tri – 38 min bike followed by 12 min run (cyclists begin 7:15am)
Holding on 5km – 5-6km
Holding on 10km – 10-12km
Sunday – June 18
Long bike ride – check FB page for details https://www.facebook.com/groups/1735062546707044/
Monday –
Sprint Tri – 15 min run
Tuesday – June 20 8:00pm
NEW Learn to Run 5km – 5 min warm up walk, alternate 90 sec jogging and 2 min walking for 20 min (turn after 10), 5 min cool down walk, stretch
NEW Learn to Run 10km – 5km
NEW Sprint Tri – 28 min bike followed by 14 min swim
Holding on 5km – 5km
Holding on 10km – 5-8km
NEW Learn to Run 10km – 4km with 1 hill
NEW Sprint Tri – 30 min run followed by 24 min swim
Holding on 5km – 5km w 2 hills
Holding on 10km – 5-7km w 2-3 hills
Saturday – June 24 8:00am
Learn to Run 5km – 5 min warm up walk, 90 sec jog/90 sec walk/3min jog/3 min walk – turn and repeat, 5 min cool down walk, stretch
Learn to Run 10km – 7km
Sprint Tri – 43 min run followed by 12 min run (cyclists begin at 7am)
Holding on 5km – 5-6km
Holding on 10km – 10-12km
Sunday – June 25
Long bike ride – check FB page for details https://www.facebook.com/groups/1735062546707044/
Have a wonderful week! Niki
Nik's Chicks 