--
-- Host: localhost    Database: musician_sofits
-- ------------------------------------------------------


--
-- Table structure for table `attendance_list`
--

CREATE TABLE `attendance_list` (
  `id` int(10) unsigned NOT NULL AUTO_INCREMENT,
  `post` int(10) unsigned NOT NULL,
  `user` int(10) unsigned NOT NULL,
  `vote` int(10) unsigned NOT NULL,
  `date` int(10) unsigned NOT NULL,
  PRIMARY KEY (`id`),
  KEY `post` (`post`,`user`)
) ENGINE=MyISAM DEFAULT CHARSET=utf8;

--
-- Dumping data for table `attendance_list`
--


--
-- Table structure for table `wp_actionscheduler_actions`
--

CREATE TABLE `wp_actionscheduler_actions` (
  `action_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `hook` varchar(191) COLLATE utf8mb4_unicode_ci NOT NULL,
  `status` varchar(20) COLLATE utf8mb4_unicode_ci NOT NULL,
  `scheduled_date_gmt` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
  `scheduled_date_local` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
  `args` varchar(191) COLLATE utf8mb4_unicode_ci DEFAULT NULL,
  `schedule` longtext COLLATE utf8mb4_unicode_ci DEFAULT NULL,
  `group_id` bigint(20) unsigned NOT NULL DEFAULT 0,
  `attempts` int(11) NOT NULL DEFAULT 0,
  `last_attempt_gmt` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
  `last_attempt_local` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
  `claim_id` bigint(20) unsigned NOT NULL DEFAULT 0,
  `extended_args` varchar(8000) COLLATE utf8mb4_unicode_ci DEFAULT NULL,
  PRIMARY KEY (`action_id`),
  KEY `hook` (`hook`),
  KEY `status` (`status`),
  KEY `scheduled_date_gmt` (`scheduled_date_gmt`),
  KEY `args` (`args`),
  KEY `group_id` (`group_id`),
  KEY `last_attempt_gmt` (`last_attempt_gmt`),
  KEY `claim_id` (`claim_id`)
) ENGINE=MyISAM AUTO_INCREMENT=3564 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_ci;

--
-- Dumping data for table `wp_actionscheduler_actions`
--

INSERT INTO `wp_actionscheduler_actions` VALUES (3560,'action_scheduler/migration_hook','complete','2020-09-19 18:29:32','2020-09-19 14:29:32','[]','O:30:\"ActionScheduler_SimpleSchedule\":2:{s:22:\"\0*\0scheduled_timestamp\";i:1600540172;s:41:\"\0ActionScheduler_SimpleSchedule\0timestamp\";i:1600540172;}',1,1,'2020-09-19 18:29:32','2020-09-19 14:29:32',0,NULL),(3561,'action_scheduler/migration_hook','complete','2020-09-19 18:30:32','2020-09-19 14:30:32','[]','O:30:\"ActionScheduler_SimpleSchedule\":2:{s:22:\"\0*\0scheduled_timestamp\";i:1600540232;s:41:\"\0ActionScheduler_SimpleSchedule\0timestamp\";i:1600540232;}',1,1,'2020-09-19 18:30:33','2020-09-19 14:30:33',0,NULL),(3562,'wpforms_process_entry_emails_meta_cleanup','canceled','2020-09-20 00:00:00','2020-09-19 20:00:00','{\"tasks_meta_id\":1}','O:32:\"ActionScheduler_IntervalSchedule\":5:{s:22:\"\0*\0scheduled_timestamp\";i:1600560000;s:18:\"\0*\0first_timestamp\";i:1600560000;s:13:\"\0*\0recurrence\";i:86400;s:49:\"\0ActionScheduler_IntervalSchedule\0start_timestamp\";i:1600560000;s:53:\"\0ActionScheduler_IntervalSchedule\0interval_in_seconds\";i:86400;}',2,0,'0000-00-00 00:00:00','0000-00-00 00:00:00',0,NULL),(3563,'wpforms_admin_notifications_update','complete','0000-00-00 00:00:00','0000-00-00 00:00:00','{\"tasks_meta_id\":2}','O:28:\"ActionScheduler_NullSchedule\":0:{}',2,1,'2020-09-19 18:29:33','2020-09-19 14:29:33',0,NULL);

--
-- Table structure for table `wp_actionscheduler_claims`
--

CREATE TABLE `wp_actionscheduler_claims` (
  `claim_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `date_created_gmt` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
  PRIMARY KEY (`claim_id`),
  KEY `date_created_gmt` (`date_created_gmt`)
) ENGINE=MyISAM AUTO_INCREMENT=10 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_ci;

--
-- Dumping data for table `wp_actionscheduler_claims`
--


--
-- Table structure for table `wp_actionscheduler_groups`
--

CREATE TABLE `wp_actionscheduler_groups` (
  `group_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `slug` varchar(255) COLLATE utf8mb4_unicode_ci NOT NULL,
  PRIMARY KEY (`group_id`),
  KEY `slug` (`slug`(191))
) ENGINE=MyISAM AUTO_INCREMENT=3 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_ci;

--
-- Dumping data for table `wp_actionscheduler_groups`
--

INSERT INTO `wp_actionscheduler_groups` VALUES (1,'action-scheduler-migration'),(2,'wpforms');

--
-- Table structure for table `wp_actionscheduler_logs`
--

CREATE TABLE `wp_actionscheduler_logs` (
  `log_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `action_id` bigint(20) unsigned NOT NULL,
  `message` text COLLATE utf8mb4_unicode_ci NOT NULL,
  `log_date_gmt` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
  `log_date_local` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
  PRIMARY KEY (`log_id`),
  KEY `action_id` (`action_id`),
  KEY `log_date_gmt` (`log_date_gmt`)
) ENGINE=MyISAM AUTO_INCREMENT=12 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_ci;

--
-- Dumping data for table `wp_actionscheduler_logs`
--

INSERT INTO `wp_actionscheduler_logs` VALUES (1,3560,'action created','2020-09-19 18:28:32','2020-09-19 14:28:32'),(2,3560,'action started via WP Cron','2020-09-19 18:29:32','2020-09-19 14:29:32'),(3,3560,'action complete via WP Cron','2020-09-19 18:29:32','2020-09-19 14:29:32'),(4,3561,'action created','2020-09-19 18:29:32','2020-09-19 14:29:32'),(5,3562,'action created','2020-09-19 18:29:32','2020-09-19 14:29:32'),(6,3563,'action created','2020-09-19 18:29:32','2020-09-19 14:29:32'),(7,3563,'action started via Async Request','2020-09-19 18:29:33','2020-09-19 14:29:33'),(8,3563,'action complete via Async Request','2020-09-19 18:29:33','2020-09-19 14:29:33'),(9,3561,'action started via WP Cron','2020-09-19 18:30:33','2020-09-19 14:30:33'),(10,3561,'action complete via WP Cron','2020-09-19 18:30:33','2020-09-19 14:30:33'),(11,3562,'action canceled','2020-09-19 18:32:53','2020-09-19 14:32:53');

--
-- Table structure for table `wp_afc_fonts`
--

CREATE TABLE `wp_afc_fonts` (
  `id` bigint(20) NOT NULL AUTO_INCREMENT,
  `name` varchar(250) COLLATE utf8mb4_unicode_ci NOT NULL,
  `status` varchar(20) COLLATE utf8mb4_unicode_ci NOT NULL,
  `metadata` text COLLATE utf8mb4_unicode_ci NOT NULL,
  UNIQUE KEY `id` (`id`),
  UNIQUE KEY `name` (`name`)
) ENGINE=MyISAM AUTO_INCREMENT=22 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_ci;

--
-- Dumping data for table `wp_afc_fonts`
--

INSERT INTO `wp_afc_fonts` VALUES (1,'canterbury','local','a:0:{}'),(2,'lexifont4','local','a:0:{}'),(3,'digit-square','local','a:0:{}'),(4,'merrymurnisc','local','a:0:{}'),(5,'erthqake','local','a:0:{}'),(6,'scripalt','local','a:0:{}'),(7,'eskargot','local','a:0:{}'),(8,'scriptin','local','a:0:{}'),(9,'ilits','local','a:0:{}'),(10,'junegull','local','a:0:{}'),(11,'Pacifico','google','a:0:{}'),(12,'Ubuntu','google','a:0:{}'),(13,'Nova Square','google','a:0:{}'),(14,'PT Sans','google','a:0:{}'),(15,'Michroma','google','a:0:{}'),(16,'Oswald','google','a:0:{}'),(17,'News Cycle','google','a:0:{}'),(18,'Roboto','google','a:0:{}'),(19,'Halant','google','a:0:{}'),(20,'Droid Sans','google','a:0:{}'),(21,'Sarpanch','google','a:0:{}');

--
-- Table structure for table `wp_afc_selectors`
--

CREATE TABLE `wp_afc_selectors` (
  `id` mediumint(9) NOT NULL AUTO_INCREMENT,
  `selectorName` text COLLATE utf8mb4_unicode_ci NOT NULL,
  `properties` text COLLATE utf8mb4_unicode_ci NOT NULL,
  `pageType` text COLLATE utf8mb4_unicode_ci NOT NULL,
  `editorData` text COLLATE utf8mb4_unicode_ci NOT NULL,
  UNIQUE KEY `id` (`id`)
) ENGINE=MyISAM DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_ci;

--
-- Dumping data for table `wp_afc_selectors`
--


--
-- Table structure for table `wp_attendance_list`
--

CREATE TABLE `wp_attendance_list` (
  `id` int(10) unsigned NOT NULL AUTO_INCREMENT,
  `post` int(10) unsigned NOT NULL,
  `user` int(10) unsigned NOT NULL,
  `vote` int(10) unsigned NOT NULL,
  `date` int(10) unsigned NOT NULL,
  PRIMARY KEY (`id`),
  KEY `post` (`post`,`user`)
) ENGINE=MyISAM DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_attendance_list`
--


--
-- Table structure for table `wp_commentmeta`
--

CREATE TABLE `wp_commentmeta` (
  `meta_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `comment_id` bigint(20) unsigned NOT NULL DEFAULT 0,
  `meta_key` varchar(255) DEFAULT NULL,
  `meta_value` longtext DEFAULT NULL,
  PRIMARY KEY (`meta_id`),
  KEY `comment_id` (`comment_id`),
  KEY `meta_key` (`meta_key`(191))
) ENGINE=InnoDB DEFAULT CHARSET=latin1;

--
-- Dumping data for table `wp_commentmeta`
--


--
-- Table structure for table `wp_comments`
--

CREATE TABLE `wp_comments` (
  `comment_ID` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `comment_post_ID` bigint(20) unsigned NOT NULL DEFAULT 0,
  `comment_author` tinytext NOT NULL,
  `comment_author_email` varchar(100) NOT NULL DEFAULT '',
  `comment_author_url` varchar(200) NOT NULL DEFAULT '',
  `comment_author_IP` varchar(100) NOT NULL DEFAULT '',
  `comment_date` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
  `comment_date_gmt` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
  `comment_content` text NOT NULL,
  `comment_karma` int(11) NOT NULL DEFAULT 0,
  `comment_approved` varchar(20) NOT NULL DEFAULT '1',
  `comment_agent` varchar(255) NOT NULL DEFAULT '',
  `comment_type` varchar(20) NOT NULL DEFAULT 'comment',
  `comment_parent` bigint(20) unsigned NOT NULL DEFAULT 0,
  `user_id` bigint(20) unsigned NOT NULL DEFAULT 0,
  PRIMARY KEY (`comment_ID`),
  KEY `comment_post_ID` (`comment_post_ID`),
  KEY `comment_approved_date_gmt` (`comment_approved`,`comment_date_gmt`),
  KEY `comment_date_gmt` (`comment_date_gmt`),
  KEY `comment_parent` (`comment_parent`),
  KEY `comment_author_email` (`comment_author_email`(10))
) ENGINE=InnoDB DEFAULT CHARSET=latin1;

--
-- Dumping data for table `wp_comments`
--


--
-- Table structure for table `wp_ealist`
--

CREATE TABLE `wp_ealist` (
  `id` int(10) unsigned NOT NULL AUTO_INCREMENT,
  `date` int(10) unsigned NOT NULL,
  `name` varchar(20) NOT NULL,
  `vote` int(10) unsigned NOT NULL,
  `facebook_id` varchar(100) DEFAULT NULL,
  PRIMARY KEY (`id`)
) ENGINE=MyISAM DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_ealist`
--


--
-- Table structure for table `wp_em_bookings`
--

CREATE TABLE `wp_em_bookings` (
  `booking_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `event_id` bigint(20) unsigned NOT NULL,
  `person_id` bigint(20) unsigned NOT NULL,
  `booking_spaces` int(5) NOT NULL,
  `booking_comment` text DEFAULT NULL,
  `booking_date` timestamp NOT NULL DEFAULT current_timestamp(),
  `booking_status` tinyint(1) NOT NULL DEFAULT 1,
  `booking_price` decimal(10,2) unsigned NOT NULL DEFAULT 0.00,
  `booking_tax_rate` decimal(5,2) DEFAULT NULL,
  `booking_taxes` decimal(10,2) DEFAULT NULL,
  `booking_meta` longtext DEFAULT NULL,
  PRIMARY KEY (`booking_id`),
  KEY `event_id` (`event_id`)
) ENGINE=MyISAM AUTO_INCREMENT=2 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_em_bookings`
--

INSERT INTO `wp_em_bookings` VALUES (1,1,1,1,'','2013-09-20 18:49:48',0,0.00,0.00,0.00,'a:0:{}');

--
-- Table structure for table `wp_em_events`
--

CREATE TABLE `wp_em_events` (
  `event_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `post_id` bigint(20) unsigned NOT NULL,
  `event_slug` varchar(200) DEFAULT NULL,
  `event_owner` bigint(20) unsigned DEFAULT NULL,
  `event_status` int(1) DEFAULT NULL,
  `event_name` text DEFAULT NULL,
  `event_start_time` time DEFAULT NULL,
  `event_end_time` time DEFAULT NULL,
  `event_all_day` int(1) DEFAULT NULL,
  `event_start_date` date DEFAULT NULL,
  `event_end_date` date DEFAULT NULL,
  `post_content` longtext DEFAULT NULL,
  `event_rsvp` tinyint(1) NOT NULL DEFAULT 0,
  `event_rsvp_date` date DEFAULT NULL,
  `event_rsvp_time` time DEFAULT NULL,
  `event_rsvp_spaces` int(5) DEFAULT NULL,
  `event_spaces` int(5) DEFAULT 0,
  `event_private` tinyint(1) NOT NULL DEFAULT 0,
  `location_id` bigint(20) unsigned DEFAULT NULL,
  `recurrence_id` bigint(20) unsigned DEFAULT NULL,
  `event_category_id` bigint(20) unsigned DEFAULT NULL,
  `event_attributes` text DEFAULT NULL,
  `event_date_created` datetime DEFAULT NULL,
  `event_date_modified` datetime DEFAULT NULL,
  `recurrence` tinyint(1) NOT NULL DEFAULT 0,
  `recurrence_interval` int(4) DEFAULT NULL,
  `recurrence_freq` tinytext DEFAULT NULL,
  `recurrence_byday` tinytext DEFAULT NULL,
  `recurrence_byweekno` int(4) DEFAULT NULL,
  `recurrence_days` int(4) DEFAULT NULL,
  `blog_id` bigint(20) unsigned DEFAULT NULL,
  `group_id` bigint(20) unsigned DEFAULT NULL,
  PRIMARY KEY (`event_id`),
  KEY `event_status` (`event_status`),
  KEY `post_id` (`post_id`),
  KEY `blog_id` (`blog_id`),
  KEY `group_id` (`group_id`)
) ENGINE=MyISAM AUTO_INCREMENT=2 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_em_events`
--

INSERT INTO `wp_em_events` VALUES (1,422,'sept-27',1,1,'Sept 27','13:00:00','15:00:00',0,'2013-09-27','2013-09-27',NULL,1,NULL,'00:00:00',1,0,0,2,NULL,NULL,'a:0:{}','2013-09-20 14:49:15',NULL,0,NULL,NULL,NULL,NULL,0,NULL,0);

--
-- Table structure for table `wp_em_locations`
--

CREATE TABLE `wp_em_locations` (
  `location_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `post_id` bigint(20) unsigned NOT NULL,
  `blog_id` bigint(20) unsigned DEFAULT NULL,
  `location_slug` varchar(200) DEFAULT NULL,
  `location_name` text DEFAULT NULL,
  `location_owner` bigint(20) unsigned NOT NULL DEFAULT 0,
  `location_address` varchar(200) DEFAULT NULL,
  `location_town` varchar(200) DEFAULT NULL,
  `location_state` varchar(200) DEFAULT NULL,
  `location_postcode` varchar(10) DEFAULT NULL,
  `location_region` varchar(200) DEFAULT NULL,
  `location_country` char(2) DEFAULT NULL,
  `location_latitude` float(10,6) DEFAULT NULL,
  `location_longitude` float(10,6) DEFAULT NULL,
  `post_content` longtext DEFAULT NULL,
  `location_status` int(1) DEFAULT NULL,
  `location_private` tinyint(1) NOT NULL DEFAULT 0,
  PRIMARY KEY (`location_id`),
  KEY `location_state` (`location_state`),
  KEY `location_region` (`location_region`),
  KEY `location_country` (`location_country`),
  KEY `post_id` (`post_id`),
  KEY `blog_id` (`blog_id`)
) ENGINE=MyISAM AUTO_INCREMENT=3 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_em_locations`
--

INSERT INTO `wp_em_locations` VALUES (1,423,0,'lac-bourgeois-parking-lot','Lac Bourgeois Parking Lot',1,NULL,NULL,NULL,NULL,NULL,NULL,0.000000,0.000000,NULL,1,0),(2,423,0,'lac-bourgeois-parking-lot','Lac Bourgeois Parking Lot',1,'Champlain Parkway','Gatineau Park','Quebec',NULL,NULL,'CA',45.492344,-75.869286,NULL,1,0);

--
-- Table structure for table `wp_em_meta`
--

CREATE TABLE `wp_em_meta` (
  `meta_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `object_id` bigint(20) unsigned NOT NULL,
  `meta_key` varchar(255) DEFAULT NULL,
  `meta_value` longtext DEFAULT NULL,
  `meta_date` timestamp NOT NULL DEFAULT current_timestamp(),
  PRIMARY KEY (`meta_id`),
  KEY `object_id` (`object_id`),
  KEY `meta_key` (`meta_key`)
) ENGINE=MyISAM DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_em_meta`
--


--
-- Table structure for table `wp_em_tickets`
--

CREATE TABLE `wp_em_tickets` (
  `ticket_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `event_id` bigint(20) unsigned NOT NULL,
  `ticket_name` tinytext NOT NULL,
  `ticket_description` text DEFAULT NULL,
  `ticket_price` decimal(10,2) DEFAULT NULL,
  `ticket_start` datetime DEFAULT NULL,
  `ticket_end` datetime DEFAULT NULL,
  `ticket_min` int(10) DEFAULT NULL,
  `ticket_max` int(10) DEFAULT NULL,
  `ticket_spaces` int(11) DEFAULT NULL,
  `ticket_members` int(1) DEFAULT NULL,
  `ticket_members_roles` longtext DEFAULT NULL,
  `ticket_guests` int(1) DEFAULT NULL,
  `ticket_required` int(1) DEFAULT NULL,
  PRIMARY KEY (`ticket_id`),
  KEY `event_id` (`event_id`)
) ENGINE=MyISAM AUTO_INCREMENT=2 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_em_tickets`
--

INSERT INTO `wp_em_tickets` VALUES (1,1,'Attendance',NULL,NULL,NULL,NULL,NULL,NULL,10,0,NULL,0,0);

--
-- Table structure for table `wp_em_tickets_bookings`
--

CREATE TABLE `wp_em_tickets_bookings` (
  `ticket_booking_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `booking_id` bigint(20) unsigned NOT NULL,
  `ticket_id` bigint(20) unsigned NOT NULL,
  `ticket_booking_spaces` int(6) NOT NULL,
  `ticket_booking_price` decimal(10,2) NOT NULL,
  PRIMARY KEY (`ticket_booking_id`),
  KEY `booking_id` (`booking_id`),
  KEY `ticket_id` (`ticket_id`)
) ENGINE=MyISAM AUTO_INCREMENT=2 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_em_tickets_bookings`
--

INSERT INTO `wp_em_tickets_bookings` VALUES (1,1,1,1,0.00);

--
-- Table structure for table `wp_groups_capability`
--

CREATE TABLE `wp_groups_capability` (
  `capability_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `capability` varchar(255) NOT NULL,
  `class` varchar(255) DEFAULT NULL,
  `object` varchar(255) DEFAULT NULL,
  `name` varchar(100) DEFAULT NULL,
  `description` longtext DEFAULT NULL,
  PRIMARY KEY (`capability_id`),
  UNIQUE KEY `capability` (`capability`),
  KEY `capability_kco` (`capability`(20),`class`(20),`object`(20))
) ENGINE=MyISAM AUTO_INCREMENT=91 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_groups_capability`
--

INSERT INTO `wp_groups_capability` VALUES (1,'groups_read_post',NULL,NULL,NULL,NULL),(2,'switch_themes',NULL,NULL,NULL,NULL),(3,'edit_themes',NULL,NULL,NULL,NULL),(4,'activate_plugins',NULL,NULL,NULL,NULL),(5,'edit_plugins',NULL,NULL,NULL,NULL),(6,'edit_users',NULL,NULL,NULL,NULL),(7,'edit_files',NULL,NULL,NULL,NULL),(8,'manage_options',NULL,NULL,NULL,NULL),(9,'moderate_comments',NULL,NULL,NULL,NULL),(10,'manage_categories',NULL,NULL,NULL,NULL),(11,'manage_links',NULL,NULL,NULL,NULL),(12,'upload_files',NULL,NULL,NULL,NULL),(13,'import',NULL,NULL,NULL,NULL),(14,'unfiltered_html',NULL,NULL,NULL,NULL),(15,'edit_posts',NULL,NULL,NULL,NULL),(16,'edit_others_posts',NULL,NULL,NULL,NULL),(17,'edit_published_posts',NULL,NULL,NULL,NULL),(18,'publish_posts',NULL,NULL,NULL,NULL),(19,'edit_pages',NULL,NULL,NULL,NULL),(20,'read',NULL,NULL,NULL,NULL),(21,'level_10',NULL,NULL,NULL,NULL),(22,'level_9',NULL,NULL,NULL,NULL),(23,'level_8',NULL,NULL,NULL,NULL),(24,'level_7',NULL,NULL,NULL,NULL),(25,'level_6',NULL,NULL,NULL,NULL),(26,'level_5',NULL,NULL,NULL,NULL),(27,'level_4',NULL,NULL,NULL,NULL),(28,'level_3',NULL,NULL,NULL,NULL),(29,'level_2',NULL,NULL,NULL,NULL),(30,'level_1',NULL,NULL,NULL,NULL),(31,'level_0',NULL,NULL,NULL,NULL),(32,'edit_others_pages',NULL,NULL,NULL,NULL),(33,'edit_published_pages',NULL,NULL,NULL,NULL),(34,'publish_pages',NULL,NULL,NULL,NULL),(35,'delete_pages',NULL,NULL,NULL,NULL),(36,'delete_others_pages',NULL,NULL,NULL,NULL),(37,'delete_published_pages',NULL,NULL,NULL,NULL),(38,'delete_posts',NULL,NULL,NULL,NULL),(39,'delete_others_posts',NULL,NULL,NULL,NULL),(40,'delete_published_posts',NULL,NULL,NULL,NULL),(41,'delete_private_posts',NULL,NULL,NULL,NULL),(42,'edit_private_posts',NULL,NULL,NULL,NULL),(43,'read_private_posts',NULL,NULL,NULL,NULL),(44,'delete_private_pages',NULL,NULL,NULL,NULL),(45,'edit_private_pages',NULL,NULL,NULL,NULL),(46,'read_private_pages',NULL,NULL,NULL,NULL),(47,'delete_users',NULL,NULL,NULL,NULL),(48,'create_users',NULL,NULL,NULL,NULL),(49,'unfiltered_upload',NULL,NULL,NULL,NULL),(50,'edit_dashboard',NULL,NULL,NULL,NULL),(51,'update_plugins',NULL,NULL,NULL,NULL),(52,'delete_plugins',NULL,NULL,NULL,NULL),(53,'install_plugins',NULL,NULL,NULL,NULL),(54,'update_themes',NULL,NULL,NULL,NULL),(55,'install_themes',NULL,NULL,NULL,NULL),(56,'update_core',NULL,NULL,NULL,NULL),(57,'list_users',NULL,NULL,NULL,NULL),(58,'remove_users',NULL,NULL,NULL,NULL),(59,'add_users',NULL,NULL,NULL,NULL),(60,'promote_users',NULL,NULL,NULL,NULL),(61,'edit_theme_options',NULL,NULL,NULL,NULL),(62,'delete_themes',NULL,NULL,NULL,NULL),(63,'export',NULL,NULL,NULL,NULL),(64,'publish_events',NULL,NULL,NULL,NULL),(65,'delete_others_events',NULL,NULL,NULL,NULL),(66,'edit_others_events',NULL,NULL,NULL,NULL),(67,'manage_others_bookings',NULL,NULL,NULL,NULL),(68,'publish_recurring_events',NULL,NULL,NULL,NULL),(69,'delete_others_recurring_events',NULL,NULL,NULL,NULL),(70,'edit_others_recurring_events',NULL,NULL,NULL,NULL),(71,'publish_locations',NULL,NULL,NULL,NULL),(72,'delete_others_locations',NULL,NULL,NULL,NULL),(73,'delete_locations',NULL,NULL,NULL,NULL),(74,'edit_others_locations',NULL,NULL,NULL,NULL),(75,'delete_event_categories',NULL,NULL,NULL,NULL),(76,'edit_event_categories',NULL,NULL,NULL,NULL),(77,'manage_bookings',NULL,NULL,NULL,NULL),(78,'upload_event_images',NULL,NULL,NULL,NULL),(79,'delete_events',NULL,NULL,NULL,NULL),(80,'edit_events',NULL,NULL,NULL,NULL),(81,'read_private_events',NULL,NULL,NULL,NULL),(82,'delete_recurring_events',NULL,NULL,NULL,NULL),(83,'edit_recurring_events',NULL,NULL,NULL,NULL),(84,'edit_locations',NULL,NULL,NULL,NULL),(85,'read_private_locations',NULL,NULL,NULL,NULL),(86,'read_others_locations',NULL,NULL,NULL,NULL),(87,'manage_polls',NULL,NULL,NULL,NULL),(88,'groups_access',NULL,NULL,NULL,NULL),(89,'groups_admin_groups',NULL,NULL,NULL,NULL),(90,'groups_admin_options',NULL,NULL,NULL,NULL);

--
-- Table structure for table `wp_groups_group`
--

CREATE TABLE `wp_groups_group` (
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INSERT INTO `wp_posts` VALUES (63,7,'2013-08-19 20:56:05','2013-08-20 00:56:05','','Home','','publish','open','open','','home','','','2013-08-19 20:58:14','2013-08-20 00:58:14','',0,'https://sofits.ca/?p=63',1,'nav_menu_item','',0),(65,7,'2013-08-19 20:56:05','2013-08-20 00:56:05',' ','','','publish','open','open','','65','','','2013-08-19 20:58:14','2013-08-20 00:58:14','',0,'https://sofits.ca/?p=65',3,'nav_menu_item','',0),(74,7,'2013-08-19 21:16:53','2013-08-20 01:16:53',' ','','','publish','open','open','','74','','','2013-08-19 21:16:53','2013-08-20 01:16:53','',0,'https://sofits.ca/2013/08/19/74/',10,'nav_menu_item','',0),(93,7,'2013-08-19 23:06:27','2013-08-20 03:06:27','<h2><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\"> </span></span></h2>\r\n&nbsp;\r\n\r\n<strong>Silver Spoon:\r\n</strong>\r\n\r\n<strong>Tay Valley Loppet</strong>\r\n\r\n<strong>Opeongo Loppet:</strong>\r\n\r\n<strong>Winterlude Triathlon:</strong>   <strong>\r\n</strong>\r\n\r\n<strong>Viking Loppet:\r\n</strong>\r\n\r\n<strong>Canadian Ski Marathon:</strong>\r\n\r\n<strong>Gatineau Loppet:</strong>  <strong>\r\n</strong>\r\n\r\n<strong>Jackrabbit Classic</strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h1>Upcoming events:</h1>\r\n<a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=8dd74c811f-ottawa_run_update_november_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-8dd74c811f-82161981\" target=\"_blank\" rel=\"noopener noreferrer\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RACES & EVENTS','','publish','open','open','','xc-races-and-events','','','2020-03-15 19:18:52','2020-03-15 23:18:52','',0,'https://sofits.ca/?page_id=93',0,'page','',0),(94,7,'2013-08-19 23:06:27','2013-08-20 03:06:27',' ','','','publish','open','open','','94','','','2013-08-19 23:06:27','2013-08-20 03:06:27','',0,'https://sofits.ca/2013/08/19/94/',11,'nav_menu_item','',0),(95,7,'2013-08-19 23:06:27','2013-08-20 03:06:27','','RACES and EVENTS','','inherit','open','open','','93-revision-v1','','','2013-08-19 23:06:27','2013-08-20 03:06:27','',93,'https://sofits.ca/2013/08/19/93-revision-v1/',0,'revision','',0),(109,7,'2013-08-20 20:38:16','2013-08-21 00:38:16','','Meech Ski with Rosy_0006','','inherit','open','open','','meech-ski-with-rosy_0006','','','2014-09-23 23:13:57','2014-09-24 03:13:57','',0,'https://sofits.ca/wp-content/uploads/2013/08/Meech-Ski-with-Rosy_0006.jpg',0,'attachment','image/jpeg',0),(120,7,'2013-08-20 20:49:49','2013-08-21 00:49:49','Loppets, time trials, \"epic skis\", marathons, workshops, etc.','RACES and EVENTS','','inherit','open','open','','93-revision-v1','','','2013-08-20 20:49:49','2013-08-21 00:49:49','',93,'https://sofits.ca/2013/08/20/93-revision-v1/',0,'revision','',0),(266,7,'2013-09-03 15:52:18','2013-09-03 19:52:18','','Weeds','','inherit','closed','closed','','weeds','','','2013-09-03 15:52:18','2013-09-03 19:52:18','',0,'https://sofits.ca/wp-content/uploads/2013/09/Weeds.jpg',0,'attachment','image/jpeg',0),(288,7,'2013-09-04 07:59:51','2013-09-04 11:59:51',' ','','','publish','closed','closed','','288','','','2013-09-04 07:59:51','2013-09-04 11:59:51','',0,'https://sofits.ca/2013/09/04/288/',17,'nav_menu_item','',0),(319,7,'2019-09-07 07:44:06','2019-09-07 11:44:06','&nbsp;\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST THEN RUNS OR ALSO SKIS</a>&nbsp;</strong>(read this first, then open the appropriate BUILD document.)\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, weeks of Dec 9 - 30</a></strong>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf\">BUILD 1 for SKIS FIRST</a>&nbsp;</strong>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>&nbsp; &nbsp; </strong>Just one sample from Joe Friel (see Reading list in the next article)\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\n\n&nbsp;\n\n&nbsp;','CREATE A PLAN (ask if you would like the password)','','private','open','closed','','training-plans','','','2019-09-08 18:12:01','2019-09-08 22:12:01','',0,'https://sofits.ca/?page_id=319',0,'page','',0),(321,7,'2013-09-07 07:36:26','2013-09-07 11:36:26','<a href=\"https://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\">SOFITS GENERIC BASE1 Sept to Oct 20</a>','Generic Training Plans','','inherit','closed','closed','','319-revision-v1','','','2013-09-07 07:36:26','2013-09-07 11:36:26','',319,'https://sofits.ca/2013/09/07/319-revision-v1/',0,'revision','',0),(322,7,'2013-09-07 07:44:06','2013-09-07 11:44:06',' ','','','publish','closed','closed','','322','','','2013-09-07 07:44:06','2013-09-07 11:44:06','',0,'https://sofits.ca/2013/09/07/322/',18,'nav_menu_item','',0),(323,7,'2013-09-07 07:44:06','2013-09-07 11:44:06','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\">SOFITS GENERIC BASE1 Sept 9 to Oct 20</a>','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-07 07:44:06','2013-09-07 11:44:06','',319,'https://sofits.ca/2013/09/07/319-revision-v1/',0,'revision','',0),(325,7,'2013-09-07 07:46:45','2013-09-07 11:46:45','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"https://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20</span></a></span></strong>','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-07 07:46:45','2013-09-07 11:46:45','',319,'https://sofits.ca/2013/09/07/319-revision-v1/',0,'revision','',0),(346,7,'2014-09-30 08:35:27','2014-09-30 12:35:27','<img class=\"alignnone size-full wp-image-1536\" src=\"https://sofits.ca/wp-content/uploads/141003_Sofits4.jpg\" alt=\"\" width=\"800\" height=\"587\" />Many of our practices will be in a format similar to  this:\r\n\r\n<span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Warm Up:</b></span></span></span></span></span>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2,  ski-striding with poles. This is not a group run, a tempo workout, and especially not a race. </span></span></span></p>\r\n<span style=\"font-size: medium;\">Be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. </span>\r\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\"><b>https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast</b></a></span></span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds. </span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face. </span></span></span></p>\r\n<p lang=\"en-US\">**********************************************************************************************************</p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Strength:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>RUN</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> to the next station quickly and be ready to start the next exercise </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>BEFORE YOU HEAR “GO</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\">”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! </span></span></span></span>\r\n\r\n*********************************************************************************************************\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Technique Drills:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Just like it sounds.Ski Striding in the fall and classic or skate skiing when the snow arrives.\r\n</span></span></span></span>\r\n\r\n*********************************************************************************************************\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Main Set - Hillwork :</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>WITH PERFECT SKI TECHNIQUE</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> for a certain amount of time. When your technique falters you are finished the workout! And if you are just walking or running with poles, it doesn’t count ! Here is what ski striding/ski-bounding looks like:\r\n</span></span></span></span>\r\n\r\n<strong><span style=\"font-size: medium;\"><a href=\"https://www.youtube.com/watch?v=LzlGkpAL5ec\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">https://www.youtube.com/watch?v=LzlGkpAL5ec</span></span></span></span></a></span></strong>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and an impressive variety of strengths and abilities. Consider this part of the workout an individual activity.</span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Here is a simple primer on heart rate training zones. </span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><strong><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"https://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482\">https://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482</a></span></span></span></strong></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">(Note: skiers usually do not use pacing as runners do, as  snow conditions are highly variable )</span></span></span></p>\r\n<p lang=\"en-US\">*********************************************************************************************************</p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Stretches and Cooldown</b></span></span></span><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">:</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before heading to Les Saisons for coffee with the group or heading home.\r\n</span></span></span></span>','FALL TRAINING','','publish','closed','closed','','fall-training','','','2019-09-17 10:36:06','2019-09-17 14:36:06','',0,'https://sofits.ca/?page_id=346',0,'page','',0),(347,7,'2013-09-10 08:35:27','2013-09-10 12:35:27',' ','','','publish','closed','closed','','347','','','2013-09-10 08:35:27','2013-09-10 12:35:27','',0,'https://sofits.ca/2013/09/10/347/',17,'nav_menu_item','',0),(348,7,'2013-09-10 08:35:27','2013-09-10 12:35:27','Each week\'s specific workout will be posted here so that you can do it on your own if you happened to miss the class.','Weekly Workout','','inherit','closed','closed','','346-revision-v1','','','2013-09-10 08:35:27','2013-09-10 12:35:27','',346,'https://sofits.ca/2013/09/10/346-revision-v1/',0,'revision','',0),(349,7,'2013-09-10 08:36:15','2013-09-10 12:36:15','Each week\'s specific workout will be posted here so that you can do it on your own if you happened to miss the class.','WEEKLY WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-10 08:36:15','2013-09-10 12:36:15','',346,'https://sofits.ca/2013/09/10/346-revision-v1/',0,'revision','',0),(363,7,'2013-09-11 07:54:53','2013-09-11 11:54:53',' ','','','publish','closed','closed','','363','','','2013-09-11 07:54:53','2013-09-11 11:54:53','',0,'https://sofits.ca/2013/09/11/363/',19,'nav_menu_item','',0),(422,7,'2013-09-20 14:49:14','2013-09-20 18:49:14','','Sept 27','','publish','closed','closed','','sept-27','','','2013-09-20 14:49:14','2013-09-20 18:49:14','',0,'https://sofits.ca/?post_type=event&#038;p=422',0,'event','',0),(423,7,'2013-09-20 14:49:14','2013-09-20 18:49:14','','Lac Bourgeois Parking Lot','','publish','closed','closed','','lac-bourgeois-parking-lot','','','2013-09-20 14:49:14','2013-09-20 18:49:14','',0,'https://sofits.ca/locations/lac-bourgeois-parking-lot/',0,'location','',0),(491,7,'2013-09-21 13:05:27','2013-09-21 17:05:27','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"https://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20</span></a></span></strong>\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-21 13:05:27','2013-09-21 17:05:27','',319,'https://sofits.ca/2013/09/21/319-revision-v1/',0,'revision','',0),(492,7,'2013-09-21 13:06:16','2013-09-21 17:06:16','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"https://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 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own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"https://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20</span></a></span></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-21 13:07:44','2013-09-21 17:07:44','',319,'https://sofits.ca/2013/09/21/319-revision-v1/',0,'revision','',0),(496,7,'2013-09-21 14:36:08','2013-09-21 18:36:08','[yop_poll id=\"12\"]','WEEKLY WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:36:08','2013-09-21 18:36:08','',346,'https://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(497,7,'2013-09-21 14:37:47','2013-09-21 18:37:47','[yop_poll id=\"12\"]','WHAT YOU MISSED THIS WEEK','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:37:47','2013-09-21 18:37:47','',346,'https://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(498,7,'2019-09-17 10:34:31','2019-09-17 14:34:31','Many of our practices will be in a format similar to  this:\n\n<span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Warm Up:</b></span></span></span></span></span>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2,  ski-striding with poles. This is not a group run, a tempo workout, and especially not a race. </span></span></span></p>\n<span style=\"font-size: medium;\">Be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. </span>\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\"><b>https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast</b></a></span></span></span></span></p>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds. </span></span></span></p>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face. </span></span></span></p>\n<p lang=\"en-US\">**********************************************************************************************************</p>\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Strength:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>RUN</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> to the next station quickly and be ready to start the next exercise </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>BEFORE YOU HEAR “GO</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\">”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! </span></span></span></span>\n\n*********************************************************************************************************\n\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Technique Drills:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Just like it sounds.Ski Striding in the fall and classic or skate skiing when the snow arrives.\n</span></span></span></span>\n\n*********************************************************************************************************\n\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Main Set - Hillwork :</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>WITH PERFECT SKI TECHNIQUE</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> for a certain amount of time. When your technique falters you are finished the workout! And if you are just walking or running with poles, it doesn’t count ! Here is what ski striding/ski-bounding looks like:\n</span></span></span></span>\n\n<strong><span style=\"font-size: medium;\"><a href=\"https://www.youtube.com/watch?v=LzlGkpAL5ec\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">https://www.youtube.com/watch?v=LzlGkpAL5ec</span></span></span></span></a></span></strong>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and an impressive variety of strengths and abilities. Consider this part of the workout an individual activity.</span></span></span></p>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Here is a simple primer on heart rate training zones. </span></span></span></p>\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><strong><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"https://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482\">https://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482</a></span></span></span></strong></span></p>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">(Note: skiers usually do not use pacing as runners do, as  snow conditions are highly variable )</span></span></span></p>\n<p lang=\"en-US\">*********************************************************************************************************</p>\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Stretches and Cooldown</b></span></span></span><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">:</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before heading to Les Saisons for coffee with the group or heading home.\n</span></span></span></span>','FALL TRAINING','','inherit','closed','closed','','346-autosave-v1','','','2019-09-17 10:34:31','2019-09-17 14:34:31','',346,'https://sofits.ca/2013/09/21/346-autosave-v1/',0,'revision','',0),(500,7,'2013-09-21 14:44:10','2013-09-21 18:44:10','<a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-19.pdf\">Workout of Sept 19</a>\r\n\r\n[yop_poll id=\"12\"]','WHAT YOU MISSED THIS WEEK','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:44:10','2013-09-21 18:44:10','',346,'https://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(501,7,'2013-09-21 14:44:47','2013-09-21 18:44:47','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-19.pdf\">Workout of Sept 19</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','WHAT YOU MISSED THIS WEEK','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:44:47','2013-09-21 18:44:47','',346,'https://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(502,7,'2013-09-21 14:47:26','2013-09-21 18:47:26','','Workout of September 19 2013','What you missed','inherit','closed','closed','','workout-of-september-19-2013','','','2013-09-21 14:47:26','2013-09-21 18:47:26','',346,'https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf',0,'attachment','application/pdf',0),(503,7,'2013-09-21 14:48:28','2013-09-21 18:48:28','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Workout of September 19 2013</a> </strong>\r\n\r\n[yop_poll id=\"12\"]','IN CASE YOU MISSED A WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:48:28','2013-09-21 18:48:28','',346,'https://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(504,7,'2013-09-21 14:48:36','2013-09-21 18:48:36','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Workout of September 19 2013</a> </strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','IN CASE YOU MISSED A WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:48:36','2013-09-21 18:48:36','',346,'https://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(505,7,'2013-09-21 14:49:08','2013-09-21 18:49:08','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','IN CASE YOU MISSED A WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:49:08','2013-09-21 18:49:08','',346,'https://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(520,7,'2013-09-23 16:50:59','2013-09-23 20:50:59','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','closed','closed','','346-revision-v1','','','2013-09-23 16:50:59','2013-09-23 20:50:59','',346,'https://sofits.ca/2013/09/23/346-revision-v1/',0,'revision','',0),(521,7,'2013-09-23 17:11:52','2013-09-23 21:11:52','[yop_poll id=\"13\"]','RACES and EVENTS','','inherit','closed','closed','','93-revision-v1','','','2013-09-23 17:11:52','2013-09-23 21:11:52','',93,'https://sofits.ca/2013/09/23/93-revision-v1/',0,'revision','',0),(542,7,'2013-09-12 20:54:45','2013-09-13 00:54:45','I am reposting this - although you hopefully all read it when it was first  posted  in early September - note #6 in particular.  A couple of people have already missed 3 workouts since Thanksgiving (before that doesn\'t count as the sessions were on Thursdays).\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. <strong><span style=\"color: #000000;\">However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. </span></strong> If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"https://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','publish','closed','closed','','for-this-year','','','2013-11-18 13:36:49','2013-11-18 18:36:49','',0,'https://sofits.ca/?p=542',0,'post','',0),(543,7,'2013-09-26 20:54:45','2013-09-27 00:54:45','Specific dates for the entire season are listed under WEEKLY GROUP TRAINING.\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that.  If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"https://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','FOR THIS YEAR','','inherit','closed','closed','','542-revision-v1','','','2013-09-26 20:54:45','2013-09-27 00:54:45','',542,'https://sofits.ca/2013/09/26/542-revision-v1/',0,'revision','',0),(549,7,'2013-09-27 08:10:36','2013-09-27 12:10:36','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  (Anything unrelated, personal or chatty will be deleted )','COMMENTS','','publish','open','closed','','comments','','','2013-09-27 08:14:55','2013-09-27 12:14:55','',0,'https://sofits.ca/?p=549',0,'post','',0),(550,7,'2013-09-27 08:10:36','2013-09-27 12:10:36','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  Anything personal or chatty will be deleted.','COMMENTS','','inherit','open','closed','','549-revision-v1','','','2013-09-27 08:10:36','2013-09-27 12:10:36','',549,'https://sofits.ca/2013/09/27/549-revision-v1/',0,'revision','',0),(551,7,'2013-09-27 08:12:12','2013-09-27 12:12:12','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  (Anything personal or chatty will be deleted )','COMMENTS','','inherit','open','closed','','549-autosave-v1','','','2013-09-27 08:12:12','2013-09-27 12:12:12','',549,'https://sofits.ca/2013/09/27/549-autosave-v1/',0,'revision','',0),(552,7,'2013-09-27 08:12:25','2013-09-27 12:12:25','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  (Anything personal or chatty will be deleted )','COMMENTS','','inherit','open','closed','','549-revision-v1','','','2013-09-27 08:12:25','2013-09-27 12:12:25','',549,'https://sofits.ca/2013/09/27/549-revision-v1/',0,'revision','',0),(553,7,'2013-09-27 08:14:55','2013-09-27 12:14:55','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  (Anything unrelated, personal or chatty will be deleted )','COMMENTS','','inherit','open','closed','','549-revision-v1','','','2013-09-27 08:14:55','2013-09-27 12:14:55','',549,'https://sofits.ca/2013/09/27/549-revision-v1/',0,'revision','',0),(554,7,'2013-09-27 08:15:34','2013-09-27 12:15:34','Specific dates for the entire season are listed under WEEKLY GROUP TRAINING.\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that.  If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"https://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-revision-v1','','','2013-09-27 08:15:34','2013-09-27 12:15:34','',542,'https://sofits.ca/2013/09/27/542-revision-v1/',0,'revision','',0),(557,7,'2013-09-27 16:18:20','2013-09-27 20:18:20','','Workout of Sept 26 2013','','inherit','open','closed','','workout-of-sept-26-2013','','','2013-09-27 16:18:20','2013-09-27 20:18:20','',346,'https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf',0,'attachment','application/pdf',0),(558,7,'2013-09-27 16:19:31','2013-09-27 20:19:31','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  26 2013</a></strong>\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-09-27 16:19:31','2013-09-27 20:19:31','',346,'https://sofits.ca/2013/09/27/346-revision-v1/',0,'revision','',0),(560,7,'2013-09-27 16:20:39','2013-09-27 20:20:39','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  26 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-09-27 16:20:39','2013-09-27 20:20:39','',346,'https://sofits.ca/2013/09/27/346-revision-v1/',0,'revision','',0),(561,7,'2013-11-11 10:29:10','2013-11-11 15:29:10','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SUSAN O\'s POTLUCK  Sat. Nov.  17, 11:00 am','','publish','closed','closed','','november-potluck','','','2013-11-11 10:33:52','2013-11-11 15:33:52','',0,'https://sofits.ca/?p=561',0,'post','',0),(562,7,'2013-09-27 20:05:10','2013-09-28 00:05:10','<div>\"Hi!</div>\r\n<div>My name is Susan Overholt-Newton and I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, in Blackburn Hamlet.  Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well\".</div>\r\n<div>Susan</div>\r\n<div></div>','November Potluck','','inherit','open','closed','','561-revision-v1','','','2013-09-27 20:05:10','2013-09-28 00:05:10','',561,'https://sofits.ca/2013/09/27/561-revision-v1/',0,'revision','',0),(563,7,'2013-09-27 20:16:35','2013-09-28 00:16:35','<div>\"Hi!</div>\r\n<div>My name is Susan Overholt-Newton and I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, in Blackburn Hamlet.  Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well\".</div>\r\n<div>Susan</div>\r\n<div></div>','NOVEMBER POTLUCK','','inherit','open','closed','','561-revision-v1','','','2013-09-27 20:16:35','2013-09-28 00:16:35','',561,'https://sofits.ca/2013/09/27/561-revision-v1/',0,'revision','',0),(577,7,'2013-10-01 11:02:37','2013-10-01 15:02:37','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-01 11:02:37','2013-10-01 15:02:37','',346,'https://sofits.ca/2013/10/01/346-revision-v1/',0,'revision','',0),(593,7,'2013-10-05 07:55:02','2013-10-05 11:55:02','','Workout of Oct 3 2013','','inherit','open','closed','','workout-of-oct-3-2013','','','2013-10-05 07:55:02','2013-10-05 11:55:02','',346,'https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf',0,'attachment','application/pdf',0),(594,7,'2013-10-05 07:56:02','2013-10-05 11:56:02','<strong> <a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-05 07:56:02','2013-10-05 11:56:02','',346,'https://sofits.ca/2013/10/05/346-revision-v1/',0,'revision','',0),(596,7,'2013-10-05 07:59:29','2013-10-05 11:59:29','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"https://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20 (note - the dates are wrong on all but the first week!)</span></a></span></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-05 07:59:29','2013-10-05 11:59:29','',319,'https://sofits.ca/2013/10/05/319-revision-v1/',0,'revision','',0),(597,7,'2013-10-05 08:01:43','2013-10-05 12:01:43','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-05 08:01:43','2013-10-05 12:01:43','',319,'https://sofits.ca/2013/10/05/319-revision-v1/',0,'revision','',0),(598,7,'2013-10-05 08:04:25','2013-10-05 12:04:25','','SOFITS GENERIC 2013 BASE1','','inherit','open','closed','','sofits-generic-2013-base1','','','2013-10-05 08:04:25','2013-10-05 12:04:25','',319,'https://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-2013-BASE1.pdf',0,'attachment','application/pdf',0),(599,7,'2013-10-05 08:05:11','2013-10-05 12:05:11','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-2013-BASE1.pdf\">SOFITS GENERIC 2013 BASE1 :September 16 to October 13</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-05 08:05:11','2013-10-05 12:05:11','',319,'https://sofits.ca/2013/10/05/319-revision-v1/',0,'revision','',0),(606,7,'2013-10-06 16:11:14','2013-10-06 20:11:14','<div>\"Hi!</div>\r\n<div>My name is Susan Overholt-Newton and I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, in Blackburn Hamlet.  Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well\".</div>\r\n<div>Susan</div>\r\n<div></div>','November Potluck','','inherit','open','closed','','561-revision-v1','','','2013-10-06 16:11:14','2013-10-06 20:11:14','',561,'https://sofits.ca/2013/10/06/561-revision-v1/',0,'revision','',0),(615,7,'2013-10-08 11:00:32','2013-10-08 15:00:32','I have revised the co-op list  and removed the things that are spoken for.   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    I would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.  Also it would be very useful if someone would collect phone numbers and emails, and print one out for each of us.  There have been one or two occasions (winter storms, internet failures and facebook weirdness) when this would have been very handy.','Co-op and the LIST','','publish','open','closed','','co-op-and-the-list','','','2013-10-10 19:35:54','2013-10-10 23:35:54','',0,'https://sofits.ca/?p=615',0,'post','',0),(616,7,'2013-10-08 11:00:32','2013-10-08 15:00:32','I have revised the list and removed those jobs that were \"taken\".   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    Personally I would love someone to spearhead some research into a  ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne.    Similarly it would be fantastic to to have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulous, but when I stopped doing it, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 11:00:32','2013-10-08 15:00:32','',615,'https://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(617,7,'2013-10-08 11:06:27','2013-10-08 15:06:27','I have revised the list and removed those jobs that were \"taken\".   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    Personally I would love someone to spearhead some research into a  ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne.    Similarly it would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulous, but when I stopped doing it, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 11:06:27','2013-10-08 15:06:27','',615,'https://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(618,7,'2013-10-10 19:35:03','2013-10-10 23:35:03','I have revised the co-op list  and removed the things that are spoken for.   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    I would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.  Also it would be very useful if someone would collect phone numbers and emails, and print one out for each of us.  There have been one or two occasions (winter storms and internet failures) when this wou','Co-op and the LIST','','inherit','open','closed','','615-autosave-v1','','','2013-10-10 19:35:03','2013-10-10 23:35:03','',615,'https://sofits.ca/2013/10/08/615-autosave-v1/',0,'revision','',0),(619,7,'2013-10-08 15:06:24','2013-10-08 19:06:24','I have revised the co-op list  and removed those jobs that were \"taken\".   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    Personally I would love it if someone would  spearhead some research into a  ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne.    Similarly it would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 15:06:24','2013-10-08 19:06:24','',615,'https://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(620,7,'2013-10-08 15:07:19','2013-10-08 19:07:19','I have revised the co-op list  and removed the things that are spoken for.   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    Personally I would love it if someone would  spearhead some research into a  ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne.    Similarly it would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 15:07:19','2013-10-08 19:07:19','',615,'https://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(623,7,'2013-10-23 09:01:47','2013-10-23 13:01:47','<div></div>\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\nSusan\n613 824 2091\n\n&nbsp;\n\n&nbsp;','ovember Potluck Nov. 17 !','','inherit','open','closed','','561-autosave-v1','','','2013-10-23 09:01:47','2013-10-23 13:01:47','',561,'https://sofits.ca/2013/10/10/561-autosave-v1/',0,'revision','',0),(624,7,'2013-10-10 10:30:27','2013-10-10 14:30:27','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.\r\nSusan\r\n613 824 2091\r\n\r\n(comment from Jo-Ann - this has posted in Facebook as an event,  please RSVP there or write a comment below, so that Susan knows how many are coming . )\r\n\r\n&nbsp;','November Potluck!','','inherit','open','closed','','561-revision-v1','','','2013-10-10 10:30:27','2013-10-10 14:30:27','',561,'https://sofits.ca/2013/10/10/561-revision-v1/',0,'revision','',0),(627,7,'2013-10-10 11:21:26','2013-10-10 15:21:26','There is so little interest in this, I will not bother posting any more of these.  However if it is something that interests you, speak to me about it.\r\n\r\n&nbsp;','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-10 11:21:26','2013-10-10 15:21:26','',319,'https://sofits.ca/2013/10/10/319-revision-v1/',0,'revision','',0),(632,7,'2013-10-10 16:43:02','2013-10-10 20:43:02',' ','','','publish','open','closed','','632','','','2013-10-10 16:43:02','2013-10-10 20:43:02','',0,'https://sofits.ca/2013/10/10/632/',15,'nav_menu_item','',0),(634,7,'2013-10-12 16:45:35','2013-10-12 20:45:35','<a href=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','Sofits at the Top of Penguin','','publish','open','closed','','sofits-at-the-top-of-penguin','','','2013-11-18 13:35:42','2013-11-18 18:35:42','',0,'https://sofits.ca/?p=634',0,'post','',0),(635,7,'2013-10-10 16:44:46','2013-10-10 20:44:46','','Sofits-Oct-10-2013','','inherit','open','closed','','sofits-oct-10-2013','','','2013-10-10 16:44:46','2013-10-10 20:44:46','',634,'https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg',0,'attachment','image/jpeg',0),(636,7,'2013-10-10 16:45:35','2013-10-10 20:45:35','<a href=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','Sofits at the Top of Penguin','','inherit','open','closed','','634-revision-v1','','','2013-10-10 16:45:35','2013-10-10 20:45:35','',634,'https://sofits.ca/2013/10/10/634-revision-v1/',0,'revision','',0),(637,7,'2013-10-10 19:35:54','2013-10-10 23:35:54','I have revised the co-op list  and removed the things that are spoken for.   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    I would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.  Also it would be very useful if someone would collect phone numbers and emails, and print one out for each of us.  There have been one or two occasions (winter storms, internet failures and facebook weirdness) when this would have been very handy.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-10 19:35:54','2013-10-10 23:35:54','',615,'https://sofits.ca/2013/10/10/615-revision-v1/',0,'revision','',0),(647,7,'2013-10-07 08:41:40','2013-10-07 12:41:40','We have decided to keep it simple.   The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.  To see how fetching the short tees are, check out the photo !\r\n\r\nThe deadline for ordering is <span style=\"text-decoration: underline;\"><strong>Thursday October 17</strong></span>.  To order, use the comment form below, and be sure to specify the size you would like.  If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on.  But please place your order before that, to give Meryl a heads up with numbers.   Meryl, do we need a minimum number to order either of these items?\r\n\r\nShort Tee\r\n$19.50 plus tax\r\n\r\nLong Tee with logo on front, and Sofits name on back\r\n$$38.50 plus tax','Order SOFITS SHIRTS, now!','','publish','open','closed','','order-your-sofits-shirts-now','','','2013-10-23 09:02:53','2013-10-23 13:02:53','',0,'https://sofits.ca/?p=647',0,'post','',0),(648,7,'2013-10-11 08:41:40','2013-10-11 12:41:40','We have decided to keep it simple.   The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.\r\n\r\nThe deadline for ordering is <span style=\"text-decoration: underline;\"><strong>Thursday October 17</strong></span>.  To order, use the comment form below, and be sure to specify the size you would like.  If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on.  But please place your order before that, to give Meryl a heads up with numbers.   Meryl, do we need a minimum number to order either of these items?\r\n\r\nShort Tee\r\n$19.50 plus tax\r\n\r\nLong Tee with logo on front, and Sofits name on back\r\n$$38.50 plus tax','Order your SOFITS shirts, now!','','inherit','open','closed','','647-revision-v1','','','2013-10-11 08:41:40','2013-10-11 12:41:40','',647,'https://sofits.ca/2013/10/11/647-revision-v1/',0,'revision','',0),(649,7,'2013-10-11 08:43:17','2013-10-11 12:43:17','We have decided to keep it simple.   The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.  To see how fetching the short tees are, check the\n\nThe deadline for ordering is <span style=\"text-decoration: underline;\"><strong>Thursday October 17</strong></span>.  To order, use the comment form below, and be sure to specify the size you would like.  If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on.  But please place your order before that, to give Meryl a heads up with numbers.   Meryl, do we need a minimum number to order either of these items?\n\nShort Tee\n$19.50 plus tax\n\nLong Tee with logo on front, and Sofits name on back\n$$38.50 plus tax','Order SOFITS SHIRTS, now!','','inherit','open','closed','','647-autosave-v1','','','2013-10-11 08:43:17','2013-10-11 12:43:17','',647,'https://sofits.ca/2013/10/11/647-autosave-v1/',0,'revision','',0),(650,7,'2013-10-11 08:43:30','2013-10-11 12:43:30','We have decided to keep it simple.   The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.  To see how fetching the short tees are, check out the photo !\r\n\r\nThe deadline for ordering is <span style=\"text-decoration: underline;\"><strong>Thursday October 17</strong></span>.  To order, use the comment form below, and be sure to specify the size you would like.  If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on.  But please place your order before that, to give Meryl a heads up with numbers.   Meryl, do we need a minimum number to order either of these items?\r\n\r\nShort Tee\r\n$19.50 plus tax\r\n\r\nLong Tee with logo on front, and Sofits name on back\r\n$$38.50 plus tax','Order SOFITS SHIRTS, now!','','inherit','open','closed','','647-revision-v1','','','2013-10-11 08:43:30','2013-10-11 12:43:30','',647,'https://sofits.ca/2013/10/11/647-revision-v1/',0,'revision','',0),(651,7,'2013-10-11 08:50:15','2013-10-11 12:50:15','Please leave a comment if you are interested in creating your own personal training plan.\r\n\r\n&nbsp;','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-11 08:50:15','2013-10-11 12:50:15','',319,'https://sofits.ca/2013/10/11/319-revision-v1/',0,'revision','',0),(652,7,'2013-10-14 16:46:19','2013-10-14 20:46:19','','Workout of  Oct10 2013','','inherit','open','closed','','workout-of-oct10-2013','','','2013-10-14 16:46:19','2013-10-14 20:46:19','',346,'https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf',0,'attachment','application/pdf',0),(653,7,'2013-10-14 16:46:47','2013-10-14 20:46:47','<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-14 16:46:47','2013-10-14 20:46:47','',346,'https://sofits.ca/2013/10/14/346-revision-v1/',0,'revision','',0),(654,7,'2013-10-14 16:47:00','2013-10-14 20:47:00','<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-14 16:47:00','2013-10-14 20:47:00','',346,'https://sofits.ca/2013/10/14/346-revision-v1/',0,'revision','',0),(658,7,'2013-10-14 16:52:54','2013-10-14 20:52:54','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.\r\nSusan\r\n613 824 2091\r\n\r\n(comment from Jo-Ann - this has posted in Facebook as an event,  please RSVP there, so that Susan knows who is  coming . )\r\n\r\n&nbsp;','November Potluck!','','inherit','open','closed','','561-revision-v1','','','2013-10-14 16:52:54','2013-10-14 20:52:54','',561,'https://sofits.ca/2013/10/14/561-revision-v1/',0,'revision','',0),(660,7,'2013-10-15 11:13:57','2013-10-15 15:13:57','If you would like some help in creating your own training plan, we are meeting on Saturday, October 19, at my house in Chelsea.   11:00 a.m. with a possible run first, if there is interest.    Bring a calendar or datebook and have a rough idea of how many hours you have trained over the last year, not counting walking.\r\n\r\n&nbsp;','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-15 11:13:57','2013-10-15 15:13:57','',319,'https://sofits.ca/2013/10/15/319-revision-v1/',0,'revision','',0),(661,7,'2013-10-15 11:14:31','2013-10-15 15:14:31','If you would like some help in creating your own training plan, we are meeting on Saturday, October 19, at my house in Chelsea.   11:00 a.m. with a possible run first, if there is interest.    Bring a calendar or datebook and have a rough idea of how many hours you have trained over the last year, not counting walking.\r\n\r\n&nbsp;','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-15 11:14:31','2013-10-15 15:14:31','',319,'https://sofits.ca/2013/10/15/319-revision-v1/',0,'revision','',0),(666,7,'2013-10-18 16:19:46','2013-10-18 20:19:46','','Workout of Oct 18 2013','','inherit','open','closed','','workout-of-oct-18-2013','','','2013-10-18 16:19:46','2013-10-18 20:19:46','',346,'https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf',0,'attachment','application/pdf',0),(667,7,'2013-10-18 16:20:22','2013-10-18 20:20:22','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-18 16:20:22','2013-10-18 20:20:22','',346,'https://sofits.ca/2013/10/18/346-revision-v1/',0,'revision','',0),(668,7,'2013-10-27 08:13:38','2013-10-27 12:13:38','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday.  Nov. 2,   2:00- 4:30  pm at Yvonne\'s house in Chelsea\r\n</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">The address is 23 Muskoka Road. </span></strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">819-827-6311\r\n</span></strong></span>\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"color: #000000;\">(Note: Yvonne suggests taking an <strong>antihistamine</strong> if you are allergic to cats.)</span></span></strong><span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">\r\n</span></strong></span>\r\n\r\nThis is who I have on the list for Saturday:   Please let me know if are planning to come and are not on the list.\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NEW LOCATION for Training Plan Workshop','','publish','open','closed','','sat-nov-2-training-plan-workshop-2','','','2013-11-13 11:46:10','2013-11-13 16:46:10','',0,'https://sofits.ca/?p=668',0,'post','',0),(669,7,'2013-10-21 08:13:38','2013-10-21 12:13:38','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday, November 2,   2:00- 4:30  pm</strong></span>\r\n\r\nIf you are interested, please leave your name below, in the comments session.   Maximum of 8 people, open only to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"part 2\" session  when we reach the \"build\" phase around the 2nd week of December.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 08:13:38','2013-10-21 12:13:38','',668,'https://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(670,7,'2013-10-21 08:20:48','2013-10-21 12:20:48','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday, November 2,   2:00- 4:30  pm</strong></span>\r\n\r\nIf you are interested, please leave your name below, in the comments session.   Maximum of 7 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"part 2\" session  when we reach the \"build\" phase around the 2nd week of December.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 08:20:48','2013-10-21 12:20:48','',668,'https://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(678,7,'2013-10-21 09:04:51','2013-10-21 13:04:51','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nIf you are interested, please leave your name below, in the comments session.   Maximum of 7 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"part 2\" session  when we reach the \"build\" phase around the 2nd week of December.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 09:04:51','2013-10-21 13:04:51','',668,'https://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(679,7,'2013-10-31 15:49:55','2013-10-31 19:49:55','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday.  Nov. 2,   2:00- 4:30  pm at Yvonne\'s house in Chelsea\n</strong></span>\n\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">The address is 23 Muskoka Road. </span></strong></span>\n\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">819-827-6311\n</span></strong></span>\n\n<strong><span style=\"color: #ff0000;\"><span style=\"color: #000000;\">(Note: Yvonne suggests taking an <strong>antihistamine</strong> if you are allergic to cats.</span></span></strong><span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">\n</span></strong></span>\n\nThis is who I have on the list for Saturday:   Please let me know if are planning to come and are not on the list.\n\n&nbsp;\n\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;','NEW LOCATION for Training Plan Workshop','','inherit','open','closed','','668-autosave-v1','','','2013-10-31 15:49:55','2013-10-31 19:49:55','',668,'https://sofits.ca/2013/10/21/668-autosave-v1/',0,'revision','',0),(680,7,'2013-10-21 09:09:01','2013-10-21 13:09:01','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline; color: #ff0000;\"><strong>20  Lilsam, Chelsea</strong></span>\r\n\r\nMaximum of 7 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.   If you wish to take part, leave a comment below.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 09:09:01','2013-10-21 13:09:01','',668,'https://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(681,7,'2013-10-21 09:12:25','2013-10-21 13:12:25','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline; color: #ff0000;\"><strong>20  Lilsam, Chelsea</strong></span>\r\n\r\nMaximum of 7 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.  Anyone wishing to take part, leave a comment below.\r\n\r\nNote, if there is an unexpectedly huge interest in this, perhaps we could move it to  a different  (larger) house, but otherwise I prefer to have it at mine.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 09:12:25','2013-10-21 13:12:25','',668,'https://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(682,7,'2013-10-23 09:00:08','2013-10-23 13:00:08','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.\r\nSusan\r\n613 824 2091\r\n\r\n(comment from Jo-Ann - this has posted in Facebook as an event,  please RSVP there, so that Susan knows who is  coming . )\r\n\r\n&nbsp;','November Potluck Nov. 17 !','','inherit','open','closed','','561-revision-v1','','','2013-10-23 09:00:08','2013-10-23 13:00:08','',561,'https://sofits.ca/2013/10/23/561-revision-v1/',0,'revision','',0),(683,7,'2013-10-23 09:01:51','2013-10-23 13:01:51','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','ovember Potluck Nov. 17 !','','inherit','open','closed','','561-revision-v1','','','2013-10-23 09:01:51','2013-10-23 13:01:51','',561,'https://sofits.ca/2013/10/23/561-revision-v1/',0,'revision','',0),(684,7,'2013-10-23 09:02:19','2013-10-23 13:02:19','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Potluck November 17 !','','inherit','open','closed','','561-revision-v1','','','2013-10-23 09:02:19','2013-10-23 13:02:19','',561,'https://sofits.ca/2013/10/23/561-revision-v1/',0,'revision','',0),(687,7,'2013-10-24 18:55:34','2013-10-24 22:55:34','','Create Your Own Training Plan','','inherit','open','closed','','create-your-own-training-plan','','','2013-10-24 18:55:34','2013-10-24 22:55:34','',319,'https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf',0,'attachment','application/pdf',0),(688,7,'2013-10-24 18:55:56','2013-10-24 22:55:56','<a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a>','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 18:55:56','2013-10-24 22:55:56','',319,'https://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(690,7,'2013-10-24 19:01:46','2013-10-24 23:01:46','','Background Questions','','inherit','open','closed','','background-questions','','','2013-10-24 19:01:46','2013-10-24 23:01:46','',319,'https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf',0,'attachment','application/pdf',0),(692,7,'2013-10-24 19:12:14','2013-10-24 23:12:14','','BASE2 Weeks of  Oct 21 to Nov 11','','inherit','open','closed','','base2-weeks-of-oct-21-to-nov-11','','','2013-10-24 19:12:14','2013-10-24 23:12:14','',319,'https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf',0,'attachment','application/pdf',0),(693,7,'2013-10-24 19:13:35','2013-10-24 23:13:35','','BASE3 Weeks of Nov 18 to Dec 9','','inherit','open','closed','','base3-weeks-of-nov-18-to-dec-9','','','2013-10-24 19:13:35','2013-10-24 23:13:35','',319,'https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf',0,'attachment','application/pdf',0),(694,7,'2013-10-24 19:13:58','2013-10-24 23:13:58','<a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\"><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></a>\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a>\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a>\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a>','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:13:58','2013-10-24 23:13:58','',319,'https://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(695,7,'2013-10-24 19:14:58','2013-10-24 23:14:58','Here are the preliminary documents and forms.    More to come.\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a>\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a>\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a>\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a>','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:14:58','2013-10-24 23:14:58','',319,'https://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(696,7,'2013-10-24 19:16:28','2013-10-24 23:16:28','Here are the preliminary documents from the first workshop.    More to come.\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a>\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a>\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a>\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a>','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:16:28','2013-10-24 23:16:28','',319,'https://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(697,7,'2013-10-24 19:49:43','2013-10-24 23:49:43','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:49:43','2013-10-24 23:49:43','',319,'https://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(703,7,'2013-10-26 08:03:54','2013-10-26 12:03:54','','Workout of Oct 25 2013','','inherit','open','closed','','workout-of-oct-25-2013','','','2013-10-26 08:03:54','2013-10-26 12:03:54','',346,'https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf',0,'attachment','application/pdf',0),(704,7,'2013-10-26 08:04:24','2013-10-26 12:04:24','&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-26 08:04:24','2013-10-26 12:04:24','',346,'https://sofits.ca/2013/10/26/346-revision-v1/',0,'revision','',0),(709,7,'2013-10-26 13:21:21','2013-10-26 17:21:21','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline; color: #ff0000;\"><strong>20  Lilsam, Chelsea</strong></span>\r\n\r\nMaximum of 9 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.  Anyone wishing to take part, leave a comment below.\r\n\r\nNote, if there is an unexpectedly huge interest in this, perhaps we could move it to  a different  (larger) house, but otherwise I prefer to have it at mine.  I now have enough chairs for 9 of us!','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:21:21','2013-10-26 17:21:21','',668,'https://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(710,7,'2013-10-26 13:29:17','2013-10-26 17:29:17','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline; color: #ff0000;\"><strong>20  Lilsam, Chelsea</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.  Anyone wishing to take part, please leave a comment below (if you have not already).\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to let Yvonne know ahead of time, so if you are considering coming, please confirm it with a comment, below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:29:17','2013-10-26 17:29:17','',668,'https://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(711,7,'2013-10-26 13:29:35','2013-10-26 17:29:35','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.  Anyone wishing to take part, please leave a comment below (if you have not already).\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to let Yvonne know ahead of time, so if you are considering coming, please confirm it with a comment, below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:29:35','2013-10-26 17:29:35','',668,'https://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(712,7,'2013-10-26 13:39:15','2013-10-26 17:39:15','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to let Yvonne know ahead of time, so if you are considering coming, please confirm it with a comment, below, if you haven\'t already done so.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:39:15','2013-10-26 17:39:15','',668,'https://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(713,7,'2013-10-26 13:40:42','2013-10-26 17:40:42','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to give Yvonne some advance warning if we are going to storm her house,  so if you are considering coming, please confirm it with a comment, below, unless you have already done so.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:40:42','2013-10-26 17:40:42','',668,'https://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(714,7,'2013-10-26 13:41:51','2013-10-26 17:41:51','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to give Yvonne some advance warning if we are going to storm her house,  so if you are considering coming, please confirm it with a comment, below, unless you have already done so.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. November 2 - Training Plan Workshop','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:41:51','2013-10-26 17:41:51','',668,'https://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(715,7,'2013-10-30 12:12:07','2013-10-30 16:12:07','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">20 Chemin Lilsam, Chelsea</span></strong></span>\r\n\r\nI\'m closing the registration today as everyone has had lots of time to sign up.   Here is who is on the list:   Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. November 2 - Training Plan Workshop','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:12:07','2013-10-30 16:12:07','',668,'https://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(716,7,'2013-10-30 12:14:10','2013-10-30 16:14:10','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">20 Chemin Lilsam, Chelsea</span></strong></span>\r\n\r\nI\'m closing the registration today as everyone has had lots of time to sign up.   Here is who is on the list:   Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov. 2 - Training Plan Workshop - Final Update','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:14:10','2013-10-30 16:14:10','',668,'https://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(717,7,'2013-10-30 12:16:28','2013-10-30 16:16:28','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">20 Chemin Lilsam, Chelsea</span></strong></span>\r\n\r\nEveryone has had lots of time to sign up.   Here is who is on the list:   Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov. 2 - Training Plan Workshop - Final Update','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:16:28','2013-10-30 16:16:28','',668,'https://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(718,7,'2013-10-30 12:17:01','2013-10-30 16:17:01','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">20 Chemin Lilsam, Chelsea</span></strong></span>\r\n\r\nThis is who I have on the list for Saturday:   Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov. 2 - Training Plan Workshop - Final Update','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:17:01','2013-10-30 16:17:01','',668,'https://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(719,7,'2013-10-31 15:50:16','2013-10-31 19:50:16','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday.  Nov. 2,   2:00- 4:30  pm at Yvonne\'s house in Chelsea\r\n</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">The address is 23 Muskoka Road. </span></strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">819-827-6311\r\n</span></strong></span>\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"color: #000000;\">(Note: Yvonne suggests taking an <strong>antihistamine</strong> if you are allergic to cats.)</span></span></strong><span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">\r\n</span></strong></span>\r\n\r\nThis is who I have on the list for Saturday:   Please let me know if are planning to come and are not on the list.\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NEW LOCATION for Training Plan Workshop','','inherit','open','closed','','668-revision-v1','','','2013-10-31 15:50:16','2013-10-31 19:50:16','',668,'https://sofits.ca/2013/10/31/668-revision-v1/',0,'revision','',0),(723,7,'2013-12-09 09:00:05','2013-12-09 14:00:05','<img class=\"alignnone size-full wp-image-2451\" src=\"https://sofits.ca/wp-content/uploads/160126_Sofits-Skate13.jpg\" alt=\"160126_Sofits-Skate13\" width=\"800\" height=\"549\" />\r\n\r\nSOME GREAT WOMEN\'S CLASSIC FOOTAGE: <strong> <a href=\"httpss://youtu.be/2pEIyDLh_P0\">httpss://youtu.be/2pEIyDLh_P0</a></strong>\r\n\r\nBEST SITE EVER for HOW-TO SKI VIDEOS of all techniques  <strong><a href=\"https://crosscountryskitechnique.com\">crosscountryskitechnique.com</a></strong>\r\n\r\nGREAT VIDEO of Ski walking and Ski Striding <strong><a href=\"httpss://www.youtube.com/watch?v=LzlGkpAL5ec\">httpss://www.youtube.com/watch?v=LzlGkpAL5ec</a></strong>\r\n\r\nALSO THIS ONE by Local XCOTTAWA  <strong><a href=\"httpss://www.youtube.com/watch?v=P5wvl50bE8Q\">httpss://www.youtube.com/watch?v=P5wvl50bE8Q</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','XCSKI TECHNIQUE','','publish','open','closed','','ski-technique','','','2016-10-17 10:38:39','2016-10-17 14:38:39','',0,'https://sofits.ca/?page_id=723',0,'page','',0),(724,7,'2013-11-01 18:51:24','2013-11-01 22:51:24','','Kathy1','','inherit','open','closed','','kathy1','','','2013-11-01 18:51:24','2013-11-01 22:51:24','',723,'https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg',0,'attachment','image/jpeg',0),(725,7,'2013-11-01 18:51:28','2013-11-01 22:51:28','','Kathy2','','inherit','open','closed','','kathy2','','','2013-11-01 18:51:28','2013-11-01 22:51:28','',723,'https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg',0,'attachment','image/jpeg',0),(726,7,'2013-11-01 18:52:05','2013-11-01 22:52:05',' ','','','publish','open','closed','','726','','','2013-11-01 18:52:05','2013-11-01 22:52:05','',0,'https://sofits.ca/2013/11/01/726/',16,'nav_menu_item','',0),(727,7,'2013-11-01 18:52:05','2013-11-01 22:52:05','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\"><img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\"><img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" /></a>','Ski Technique','','inherit','open','closed','','723-revision-v1','','','2013-11-01 18:52:05','2013-11-01 22:52:05','',723,'https://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(730,7,'2013-11-01 19:04:03','2013-11-01 23:04:03','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\"><img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\"><img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" /></a>','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:04:03','2013-11-01 23:04:03','',723,'https://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(732,7,'2013-11-01 19:15:20','2013-11-01 23:15:20','','Workout of November 1 2013','','inherit','open','closed','','workout-of-november-1-2013','','','2013-11-01 19:15:20','2013-11-01 23:15:20','',346,'https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf',0,'attachment','application/pdf',0),(733,7,'2013-11-01 19:15:48','2013-11-01 23:15:48','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-01 19:15:48','2013-11-01 23:15:48','',346,'https://sofits.ca/2013/11/01/346-revision-v1/',0,'revision','',0),(737,7,'2013-11-01 19:24:32','2013-11-01 23:24:32','&nbsp;\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.  Click on each photo if you have trouble reading the fine print. Sorry about some of the spelling. Couldn’t see what I was writing in Photoshop.<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" /> <a href=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\"><img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" /></a>','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:24:32','2013-11-01 23:24:32','',723,'https://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(738,7,'2013-11-01 19:25:42','2013-11-01 23:25:42','&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<span style=\"color: #000000;\">At the risk of embarrassing Kathy I want to show some of her specific (and excellent) technical skills. </span>\r\n\r\n<span style=\"color: #000000;\">Click on each photo if you have trouble reading the fine print. </span>\r\n\r\n<span style=\"color: #000000;\">Sorry about some of the spelling. Couldn’t see what I was writing in Photoshop.</span><img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:25:42','2013-11-01 23:25:42','',723,'https://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(739,7,'2013-11-01 19:26:38','2013-11-01 23:26:38','&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I want to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about some of the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:26:38','2013-11-01 23:26:38','',723,'https://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(740,7,'2013-11-01 19:27:38','2013-11-01 23:27:38','&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:27:38','2013-11-01 23:27:38','',723,'https://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(743,7,'2013-11-17 18:15:21','2013-11-17 23:15:21','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\"><img class=\"alignnone size-full wp-image-846\" alt=\"Wax Bench\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" width=\"700\" height=\"467\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nThis is who I think is coming: Let me know if your name is missing.\r\n\r\nSharon, Julie, Meryl, Marg, Mary Lou, Bea, Ila and Joanne.\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!    Note that this is a basic course in glide and grip waxing.  If you have already glide waxed your own skis successfully for years and years, you do not need this course.   This is not about fancy, expensive race waxing.','WAXING CLINIC on Sat. Nov 23','','publish','open','closed','','waxing-clinic','','','2013-11-26 09:29:57','2013-11-26 14:29:57','',0,'https://sofits.ca/?p=743',0,'post','',0),(744,7,'2013-11-03 15:50:21','2013-11-03 20:50:21','Who would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16 or 23</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','Waxing Clinic?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 15:50:21','2013-11-03 20:50:21','',743,'https://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(745,7,'2013-11-03 15:51:09','2013-11-03 20:51:09','Who would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food! ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','Waxing Clinic?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 15:51:09','2013-11-03 20:51:09','',743,'https://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(746,7,'2013-12-03 16:06:18','2013-12-03 21:06:18','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n<span style=\"text-decoration: underline;\">If you are buying new equipment, some suggestions</span>:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','publish','open','closed','','ready-set-ski','','','2013-12-07 15:04:07','2013-12-07 20:04:07','',0,'https://sofits.ca/?p=746',0,'post','',0),(747,7,'2013-11-03 16:06:18','2013-11-03 21:06:18','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski by mid November about one year out of three (check my website, www.musicianonskis.ca/blog  if you are skeptical).   As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.Use a dedicated ski shop such as Fresh Air (always my first choice).   Avoid generic sports stores or downhill stores such as Tommy and LeFevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n2.Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n3.Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n4.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:06:18','2013-11-03 21:06:18','',746,'https://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(748,7,'2013-11-03 16:07:45','2013-11-03 21:07:45','Who would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food! ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','WAXING CLINIC?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 16:07:45','2013-11-03 21:07:45','',743,'https://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(749,7,'2013-11-03 16:08:59','2013-11-03 21:08:59','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','POTLUCK  NOVEMBER  17 !','','inherit','open','closed','','561-revision-v1','','','2013-11-03 16:08:59','2013-11-03 21:08:59','',561,'https://sofits.ca/2013/11/03/561-revision-v1/',0,'revision','',0),(750,7,'2013-11-26 09:33:55','2013-11-26 14:33:55','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf\">For Ila\'s detailed waxing instructions, click here. </a></strong>\n\nIf you are buying new equipment, some suggestions:\n\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\n\n2. Garage sale skis are not recommended!!!\n\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\n\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\n\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\n\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\n\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\n\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-autosave-v1','','','2013-11-26 09:33:55','2013-11-26 14:33:55','',746,'https://sofits.ca/2013/11/03/746-autosave-v1/',0,'revision','',0),(751,7,'2013-11-03 16:20:03','2013-11-03 21:20:03','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski by mid November about one year out of three (check my website, <a title=\"musician on skis\" href=\"https://www.musicianonskis.ca/blog\">musicianonskis.ca/blog</a>  if you are skeptical).  One year there was was skiing on Hallowe\'en!  As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well or enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:20:03','2013-11-03 21:20:03','',746,'https://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(752,7,'2013-11-03 16:20:38','2013-11-03 21:20:38','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski by mid November about one year out of three (check my website, <a title=\"musician on skis\" href=\"https://www.musicianonskis.ca/blog\">musicianonskis.ca/blog</a>  if you are skeptical).  One year there was was skiing on Hallowe\'en!  As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well or enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:20:38','2013-11-03 21:20:38','',746,'https://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(753,7,'2013-11-03 16:21:28','2013-11-03 21:21:28','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski by mid November about one year out of three (check my website, <a title=\"musician on skis\" href=\"https://www.musicianonskis.ca/blog\">musicianonskis.ca/blog</a>  if you are skeptical).  One year there was was skiing on Hallowe\'en!  As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:21:28','2013-11-03 21:21:28','',746,'https://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(754,7,'2013-11-03 18:53:06','2013-11-03 23:53:06','','081029a','','inherit','open','closed','','081029a','','','2013-11-03 18:53:06','2013-11-03 23:53:06','',746,'https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg',0,'attachment','image/jpeg',0),(755,7,'2013-11-03 18:54:08','2013-11-03 23:54:08','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n(photo from Oct 29, 2008)\r\n\r\nDon\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski in November most years.  One year there was was even skiing on Hallowe\'en!  As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 18:54:08','2013-11-03 23:54:08','',746,'https://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(756,7,'2013-11-03 18:58:26','2013-11-03 23:58:26','','081028','','inherit','open','closed','','081028','','','2013-11-03 18:58:26','2013-11-03 23:58:26','',743,'https://sofits.ca/wp-content/uploads/2013/11/081028.jpg',0,'attachment','image/jpeg',0),(757,7,'2013-11-19 08:21:56','2013-11-19 13:21:56','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\"><img class=\"alignnone size-full wp-image-846\" alt=\"Wax Bench\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" width=\"700\" height=\"467\" /></a>\n\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\n\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\n\nThis is who I think is coming: Let me know if your name is missing.\n\nSharon, Julie, Meryl, Marg, Mary Lou, Bea, Ila and Joanne.\n\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!    Note that this is a basic course in glide and grip waxing.  If you have already glide waxed your own skis successfully for years and years, you do not need this course.   This is not about fancy, expensive race waxing.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-autosave-v1','','','2013-11-19 08:21:56','2013-11-19 13:21:56','',743,'https://sofits.ca/2013/11/03/743-autosave-v1/',0,'revision','',0),(758,7,'2013-11-03 18:58:42','2013-11-03 23:58:42','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>Who would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food! ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','WAXING CLINIC?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 18:58:42','2013-11-03 23:58:42','',743,'https://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(759,7,'2013-11-03 19:04:42','2013-11-04 00:04:42','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\nWho would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food! ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','WAXING CLINIC?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 19:04:42','2013-11-04 00:04:42','',743,'https://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(770,7,'2013-11-09 08:27:51','2013-11-09 13:27:51','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">If there is a decent amount of snow the clinic will be in the morning, with a ski to follow.  Otherwise it will be in the afternoon.\r\n</span></strong>\r\n\r\nPlease confirm if you are planning to come (comments, below) .\r\n\r\nBe sure that your skis are cleaned thoroughly before you come. There will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.','WAXING CLINIC Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-09 08:27:51','2013-11-09 13:27:51','',743,'https://sofits.ca/2013/11/09/743-revision-v1/',0,'revision','',0),(771,7,'2013-11-09 08:29:15','2013-11-09 13:29:15','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n(photo from Oct 29, 2008)\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-09 08:29:15','2013-11-09 13:29:15','',746,'https://sofits.ca/2013/11/09/746-revision-v1/',0,'revision','',0),(772,7,'2013-11-09 08:29:33','2013-11-09 13:29:33','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n(photo from Oct 29, 2008)\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-09 08:29:33','2013-11-09 13:29:33','',746,'https://sofits.ca/2013/11/09/746-revision-v1/',0,'revision','',0),(774,7,'2013-11-09 08:34:52','2013-11-09 13:34:52','','Workout of November 8 2013','','inherit','open','closed','','workout-of-november-8-2013','','','2013-11-09 08:34:52','2013-11-09 13:34:52','',346,'https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf',0,'attachment','application/pdf',0),(775,7,'2013-11-09 08:35:19','2013-11-09 13:35:19','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-09 08:35:19','2013-11-09 13:35:19','',346,'https://sofits.ca/2013/11/09/346-revision-v1/',0,'revision','',0),(782,7,'2013-11-11 09:06:05','2013-11-11 14:06:05','','051115','','inherit','open','closed','','051115','','','2015-11-22 18:47:59','2015-11-22 23:47:59','',0,'https://sofits.ca/wp-content/uploads/2013/11/051115.jpg',0,'attachment','image/jpeg',0),(786,7,'2013-11-11 10:31:39','2013-11-11 15:31:39','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','POTLUCK  SAT. NOV.  17, 11:00 am','','inherit','open','closed','','561-revision-v1','','','2013-11-11 10:31:39','2013-11-11 15:31:39','',561,'https://sofits.ca/2013/11/11/561-revision-v1/',0,'revision','',0),(787,7,'2013-11-11 10:33:52','2013-11-11 15:33:52','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SUSAN O\'s POTLUCK  Sat. Nov.  17, 11:00 am','','inherit','open','closed','','561-revision-v1','','','2013-11-11 10:33:52','2013-11-11 15:33:52','',561,'https://sofits.ca/2013/11/11/561-revision-v1/',0,'revision','',0),(789,7,'2013-11-11 10:35:17','2013-11-11 15:35:17','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">If there is a decent amount of snow the clinic will be in the morning, with a ski to follow.  Otherwise it will be in the afternoon.\r\n</span></strong>\r\n\r\nPlease confirm if you are planning to come (comments, below) .\r\n\r\nBe sure that your skis are cleaned thoroughly before you come. There will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-11 10:35:17','2013-11-11 15:35:17','',743,'https://sofits.ca/2013/11/11/743-revision-v1/',0,'revision','',0),(790,7,'2013-11-13 11:41:09','2013-11-13 16:41:09','Specific dates for the entire season are listed under WEEKLY GROUP TRAINING.\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. <strong><span style=\"color: #000000;\">However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. </span></strong> If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"https://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-revision-v1','','','2013-11-13 11:41:09','2013-11-13 16:41:09','',542,'https://sofits.ca/2013/11/13/542-revision-v1/',0,'revision','',0),(791,7,'2013-11-13 11:44:14','2013-11-13 16:44:14','I am reposting this - although you probably all read it when it was first  posted  in early September - note #6 in particular.  A couple of people have already missed 3 workouts since Thanksgiving (before that doesn\'t count as the sessions were on Thursdays).\n\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\n\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\n\n3.    There will be 3 or 4 casual and fun time trials.\n\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\n\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\n\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. <strong><span style=\"color: #000000;\">However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. </span></strong> If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\n\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\n\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"https://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-autosave-v1','','','2013-11-13 11:44:14','2013-11-13 16:44:14','',542,'https://sofits.ca/2013/11/13/542-autosave-v1/',0,'revision','',0),(792,7,'2013-11-13 11:44:59','2013-11-13 16:44:59','I am reposting this - although you hopefully all read it when it was first  posted  in early September - note #6 in particular.  A couple of people have already missed 3 workouts since Thanksgiving (before that doesn\'t count as the sessions were on Thursdays).\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. <strong><span style=\"color: #000000;\">However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. </span></strong> If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"https://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-revision-v1','','','2013-11-13 11:44:59','2013-11-13 16:44:59','',542,'https://sofits.ca/2013/11/13/542-revision-v1/',0,'revision','',0),(799,7,'2013-11-14 19:17:08','2013-11-15 00:17:08','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg\"><img class=\"alignnone size-full wp-image-800\" alt=\"131114_Moon_Dusk\" src=\"https://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg\" width=\"800\" height=\"531\" /></a>','P5 This Evening','','publish','open','closed','','p5-this-evening','','','2013-11-14 19:17:08','2013-11-15 00:17:08','',0,'https://sofits.ca/?p=799',0,'post','',0),(800,7,'2013-11-14 19:16:05','2013-11-15 00:16:05','','131114_Moon_Dusk','','inherit','open','closed','','131114_moon_dusk','','','2013-11-14 19:16:05','2013-11-15 00:16:05','',799,'https://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg',0,'attachment','image/jpeg',0),(801,7,'2013-11-14 19:17:08','2013-11-15 00:17:08','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg\"><img class=\"alignnone size-full wp-image-800\" alt=\"131114_Moon_Dusk\" src=\"https://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg\" width=\"800\" height=\"531\" /></a>','P5 This Evening','','inherit','open','closed','','799-revision-v1','','','2013-11-14 19:17:08','2013-11-15 00:17:08','',799,'https://sofits.ca/2013/11/14/799-revision-v1/',0,'revision','',0),(803,7,'2013-11-15 16:33:25','2013-11-15 21:33:25','','Workout of November 15 2013','','inherit','open','closed','','workout-of-november-15-2013','','','2013-11-15 16:33:25','2013-11-15 21:33:25','',346,'https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf',0,'attachment','application/pdf',0),(804,7,'2013-11-15 16:33:55','2013-11-15 21:33:55','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-15 16:33:55','2013-11-15 21:33:55','',346,'https://sofits.ca/2013/11/15/346-revision-v1/',0,'revision','',0),(806,7,'2013-11-17 22:28:51','2013-11-18 03:28:51','Sharon Ski Walking, Nov 7, 2013','Sharon_mpeg4','','inherit','open','closed','','sharon_mpeg4','','','2013-11-17 22:28:51','2013-11-18 03:28:51','',0,'https://sofits.ca/wp-content/uploads/2013/11/Sharon_mpeg4.mp4',0,'attachment','video/mp4',0),(814,7,'2013-11-17 23:17:25','2013-11-18 04:17:25','','Kathy_Nov1_2013','','inherit','open','closed','','kathy_nov1_2013','','','2013-11-17 23:17:25','2013-11-18 04:17:25','',723,'https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4',0,'attachment','video/mp4',0),(815,7,'2013-11-17 23:18:34','2013-11-18 04:18:34','&nbsp;\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\">Kathy_Nov1_2013</a>\r\n\r\n<a href=\"https://sofits.ca/ski-technique/kathy_nov1_2013/\">Kathy_Nov1_2013</a>\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-17 23:18:34','2013-11-18 04:18:34','',723,'https://sofits.ca/2013/11/17/723-revision-v1/',0,'revision','',0),(816,7,'2013-11-17 23:19:40','2013-11-18 04:19:40','Kathy! And here she is in action (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-17 23:19:40','2013-11-18 04:19:40','',723,'https://sofits.ca/2013/11/17/723-revision-v1/',0,'revision','',0),(817,7,'2013-11-17 23:21:48','2013-11-18 04:21:48','(AHA!  I finally figure this out - I\'ll post more of you in the next week or two).\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-17 23:21:48','2013-11-18 04:21:48','',723,'https://sofits.ca/2013/11/17/723-revision-v1/',0,'revision','',0),(821,7,'2013-11-18 09:52:12','2013-11-18 14:52:12','','Janey1','','inherit','open','closed','','janey1','','','2013-11-18 09:52:12','2013-11-18 14:52:12','',723,'https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4',0,'attachment','video/mp4',0),(822,7,'2013-11-18 09:52:33','2013-11-18 14:52:33','Below you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-18 09:52:33','2013-11-18 14:52:33','',723,'https://sofits.ca/2013/11/18/723-revision-v1/',0,'revision','',0),(823,7,'2013-11-18 09:52:56','2013-11-18 14:52:56','Below you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-18 09:52:56','2013-11-18 14:52:56','',723,'https://sofits.ca/2013/11/18/723-revision-v1/',0,'revision','',0),(824,7,'2013-11-19 18:10:11','2013-11-19 23:10:11','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"\r\n\r\nMeryl\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','publish','open','closed','','purple-and-white','','','2013-11-26 09:29:14','2013-11-26 14:29:14','',0,'https://sofits.ca/?p=824',0,'post','',0),(825,7,'2013-11-18 13:32:11','2013-11-18 18:32:11','Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 13:32:11','2013-11-18 18:32:11','',824,'https://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(826,7,'2013-11-18 13:35:01','2013-11-18 18:35:01','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\nBy the way, they look great!\"     Meryl<a href=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','inherit','open','closed','','824-autosave-v1','','','2013-11-18 13:35:01','2013-11-18 18:35:01','',824,'https://sofits.ca/2013/11/18/824-autosave-v1/',0,'revision','',0),(827,7,'2013-11-18 13:35:04','2013-11-18 18:35:04','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"     Meryl<a href=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 13:35:04','2013-11-18 18:35:04','',824,'https://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(828,7,'2013-11-18 13:42:44','2013-11-18 18:42:44','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday November 23</strong>,   <strong>9 :30 a.m. at 20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!  There seemed to be some confusion about this posting, so I\'ve created a facebook event where you can confirm if you are coming.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-18 13:42:44','2013-11-18 18:42:44','',743,'https://sofits.ca/2013/11/18/743-revision-v1/',0,'revision','',0),(829,7,'2013-11-18 13:49:00','2013-11-18 18:49:00','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the \"end of ski season party fund\".  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming but can\'t take part, I\'ll find a job for you!','The PARTY FUND','','publish','open','closed','','the-end-of-year-party-fund','','','2013-11-18 18:24:52','2013-11-18 23:24:52','',0,'https://sofits.ca/?p=829',0,'post','',0),(830,7,'2013-11-18 13:49:00','2013-11-18 18:49:00','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the EYPF.  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming and can\'t take part, I\'ll find a job for you!','The End of Year Party Fund','','inherit','open','closed','','829-revision-v1','','','2013-11-18 13:49:00','2013-11-18 18:49:00','',829,'https://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(832,7,'2013-11-18 13:59:27','2013-11-18 18:59:27','I am absolutely thrilled with the attendance this year!\r\n\r\nAlthough I know there can be countless roadblocks to attending (illness, injuries, concerns with children and parents, work commitments, other training, travel and household emergencies) it\'s evident that no one is treating the group as a \"drop in if nothing better comes along\" .  Thank you!  It\'s very encouraging!\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Here are the numbers so far, since Thanksgiving:</strong></span>\r\n\r\nPerfect Attendance:  <strong>6</strong> (including the coach)\r\n\r\nMissed one practice:  <strong>10</strong>\r\n\r\nMissed 2 practices: <strong>4</strong>\r\n\r\nMissed 3 practices: <strong>2 </strong>','FYI: Attendance','','publish','open','closed','','fyi-attendance','','','2013-11-18 13:59:27','2013-11-18 18:59:27','',0,'https://sofits.ca/?p=832',0,'post','',0),(833,7,'2013-11-18 13:59:27','2013-11-18 18:59:27','I am absolutely thrilled with the attendance this year!\r\n\r\nAlthough I know there can be countless roadblocks to attending (illness, injuries, concerns with children and parents, work commitments, other training, travel and household emergencies) it\'s evident that no one is treating the group as a \"drop in if nothing better comes along\" .  Thank you!  It\'s very encouraging!\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Here are the numbers so far, since Thanksgiving:</strong></span>\r\n\r\nPerfect Attendance:  <strong>6</strong> (including the coach)\r\n\r\nMissed one practice:  <strong>10</strong>\r\n\r\nMissed 2 practices: <strong>4</strong>\r\n\r\nMissed 3 practices: <strong>2 </strong>','FYI: Attendance','','inherit','open','closed','','832-revision-v1','','','2013-11-18 13:59:27','2013-11-18 18:59:27','',832,'https://sofits.ca/2013/11/18/832-revision-v1/',0,'revision','',0),(834,7,'2013-11-18 14:00:17','2013-11-18 19:00:17','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the EYPF.  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming but can\'t take part, I\'ll find a job for you!','The End of Year Party Fund','','inherit','open','closed','','829-revision-v1','','','2013-11-18 14:00:17','2013-11-18 19:00:17','',829,'https://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(835,7,'2013-11-18 14:01:00','2013-11-18 19:01:00','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the end of ski season party fun.  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming but can\'t take part, I\'ll find a job for you!','The PARTY FUND','','inherit','open','closed','','829-revision-v1','','','2013-11-18 14:01:00','2013-11-18 19:01:00','',829,'https://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(836,7,'2013-11-18 14:04:09','2013-11-18 19:04:09','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"\r\n\r\nMeryl<a href=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 14:04:09','2013-11-18 19:04:09','',824,'https://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(837,7,'2013-11-18 14:04:39','2013-11-18 19:04:39','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"\r\n\r\nMeryl\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"https://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 14:04:39','2013-11-18 19:04:39','',824,'https://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(838,7,'2013-11-18 14:06:43','2013-11-18 19:06:43','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!  There seemed to be some confusion about this posting, so I\'ve created a facebook event where you can confirm if you are coming.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-18 14:06:43','2013-11-18 19:06:43','',743,'https://sofits.ca/2013/11/18/743-revision-v1/',0,'revision','',0),(839,7,'2013-11-18 14:31:21','2013-11-18 19:31:21','','Training Hours','','inherit','open','closed','','training-hours','','','2013-11-18 14:31:21','2013-11-18 19:31:21','',319,'https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf',0,'attachment','application/pdf',0),(840,7,'2013-11-18 14:33:50','2013-11-18 19:33:50','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-11-18 14:33:50','2013-11-18 19:33:50','',319,'https://sofits.ca/2013/11/18/319-revision-v1/',0,'revision','',0),(842,7,'2013-11-18 17:51:10','2013-11-18 22:51:10','','Addtional Notes Nov 2nd Personal Training Workshop','','inherit','open','closed','','addtional-notes-nov-2nd-personal-training-workshop','','','2013-11-18 17:51:10','2013-11-18 22:51:10','',319,'https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf',0,'attachment','application/pdf',0),(843,7,'2013-11-18 17:52:19','2013-11-18 22:52:19','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-11-18 17:52:19','2013-11-18 22:52:19','',319,'https://sofits.ca/2013/11/18/319-revision-v1/',0,'revision','',0),(844,7,'2013-11-18 17:54:57','2013-11-18 22:54:57','','Ski Waxing','','inherit','open','closed','','ski-waxing','','','2013-11-18 17:54:57','2013-11-18 22:54:57','',319,'https://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf',0,'attachment','application/pdf',0),(845,7,'2013-11-18 17:55:13','2013-11-18 22:55:13','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf\">Ski Waxing</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-11-18 17:55:13','2013-11-18 22:55:13','',319,'https://sofits.ca/2013/11/18/319-revision-v1/',0,'revision','',0),(846,7,'2013-11-18 18:22:09','2013-11-18 23:22:09','','Wax-Bench_0001','','inherit','open','closed','','wax-bench_0001','','','2013-11-18 18:22:09','2013-11-18 23:22:09','',743,'https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg',0,'attachment','image/jpeg',0),(847,7,'2013-11-18 18:22:41','2013-11-18 23:22:41','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\"><img class=\"alignnone size-full wp-image-846\" alt=\"Wax Bench\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" width=\"700\" height=\"467\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!  There seemed to be some confusion about this posting, so I\'ve created a facebook event where you can confirm if you are coming.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-18 18:22:41','2013-11-18 23:22:41','',743,'https://sofits.ca/2013/11/18/743-revision-v1/',0,'revision','',0),(848,7,'2013-11-18 18:24:52','2013-11-18 23:24:52','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the \"end of ski season party fund\".  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming but can\'t take part, I\'ll find a job for you!','The PARTY FUND','','inherit','open','closed','','829-revision-v1','','','2013-11-18 18:24:52','2013-11-18 23:24:52','',829,'https://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(849,7,'2013-11-19 08:22:14','2013-11-19 13:22:14','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\"><img class=\"alignnone size-full wp-image-846\" alt=\"Wax Bench\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" width=\"700\" height=\"467\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nThis is who I think is coming: Let me know if your name is missing.\r\n\r\nSharon, Julie, Meryl, Marg, Mary Lou, Bea, Ila and Joanne.\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!    Note that this is a basic course in glide and grip waxing.  If you have already glide waxed your own skis successfully for years and years, you do not need this course.   This is not about fancy, expensive race waxing.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-19 08:22:14','2013-11-19 13:22:14','',743,'https://sofits.ca/2013/11/19/743-revision-v1/',0,'revision','',0),(855,7,'2013-11-22 21:53:40','2013-11-23 02:53:40','','Workout of November 22 2013','','inherit','open','closed','','workout-of-november-22-2013','','','2013-11-22 21:53:40','2013-11-23 02:53:40','',346,'https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf',0,'attachment','application/pdf',0),(856,7,'2013-11-22 21:54:04','2013-11-23 02:54:04','&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf\">Week 10: Workout of November 22 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-22 21:54:04','2013-11-23 02:54:04','',346,'https://sofits.ca/2013/11/22/346-revision-v1/',0,'revision','',0),(861,7,'2013-11-24 07:36:17','2013-11-24 12:36:17','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a></strong>\r\n\r\nPLEASE READ THIS CAREFULLY!   We are skiing in to our meeting place.\r\n\r\n<strong>12:45 p.m. - </strong> Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe will meet at the <strong>snow-covered</strong> <strong>summer parking lot approximately halfway between P8 and P9</strong>.   This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road.   It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax.   You\'ll want to take your time skiing in as this is your warm-up.  The actual practice will start about <strong>1:05</strong>.     If you are not sure where this spot is,  send me a note, or arrange to ski in with another Sofit.   I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot!  It should be a very simple affair as highs will be around MINUS 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function.  I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','publish','open','closed','','first-ski-practice','','','2013-12-02 10:15:50','2013-12-02 15:15:50','',0,'https://sofits.ca/?p=861',0,'post','',0),(862,7,'2013-11-26 07:36:17','2013-11-26 12:36:17','<strong>12:45 p.m. - </strong>  This session marks a half way point in our training and will almost certainly be <em><strong>ON SKIS</strong></em>.  <strong>Please get your classic skis ready</strong>.  It should be a fabulous ski, with perfect winter temperatures, very easy to wax for, with good snow coverage.   You will probably not even want rock skis.    Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 07:36:17','2013-11-26 12:36:17','',861,'https://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(864,7,'2013-11-26 07:40:09','2013-11-26 12:40:09','','130116_Asticou','','inherit','open','closed','','130116_asticou','','','2013-11-26 07:40:09','2013-11-26 12:40:09','',861,'https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg',0,'attachment','image/jpeg',0),(865,7,'2013-11-26 07:40:32','2013-11-26 12:40:32','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a>12:45 p.m. - </strong>  This session marks a half way point in our training and will almost certainly be <em><strong>ON SKIS</strong></em>.  <strong>Please get your classic skis ready</strong>.  It should be a fabulous ski, with perfect winter temperatures, very easy to wax for, with good snow coverage.   You will probably not even want rock skis.    Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 07:40:32','2013-11-26 12:40:32','',861,'https://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(866,7,'2013-11-26 07:42:09','2013-11-26 12:42:09','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a>12:45 p.m. - </strong>  Expect  perfect winter temperatures, easy waxing (-7), and good snow coverage.   It\'s unlikley not even want rock skis.    Location will be announced Thursday.\n\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-autosave-v1','','','2013-11-26 07:42:09','2013-11-26 12:42:09','',861,'https://sofits.ca/2013/11/26/861-autosave-v1/',0,'revision','',0),(867,7,'2013-11-26 07:42:35','2013-11-26 12:42:35','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a>12:45 p.m. - </strong>  Expect  perfect winter temperatures, easy waxing (-7), and good snow coverage.   It\'s unlikely you will need rock skis.    Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 07:42:35','2013-11-26 12:42:35','',861,'https://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(868,7,'2013-11-26 09:33:58','2013-11-26 14:33:58','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf\">For Ila\'s detailed waxing instructions, click here. </a></strong>\r\n\r\n<span style=\"text-decoration: underline;\">If you are buying new equipment, some suggestions</span>:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-26 09:33:58','2013-11-26 14:33:58','',746,'https://sofits.ca/2013/11/26/746-revision-v1/',0,'revision','',0),(869,7,'2013-11-26 09:35:30','2013-11-26 14:35:30','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf\">For Ila\'s detailed waxing instructions ( classic grip wax), click here. </a></strong>\r\n\r\n<span style=\"text-decoration: underline;\">If you are buying new equipment, some suggestions</span>:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-26 09:35:30','2013-11-26 14:35:30','',746,'https://sofits.ca/2013/11/26/746-revision-v1/',0,'revision','',0),(870,7,'2013-11-26 09:36:28','2013-11-26 14:36:28','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a>12:45 p.m. - </strong>  Expect  perfect winter temperatures, easy waxing (-7), and good snow coverage.   It\'s unlikely you will need rock skis.    Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 09:36:28','2013-11-26 14:36:28','',861,'https://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(874,7,'2013-11-28 14:31:10','2013-11-28 19:31:10','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a></strong>\r\n\r\nPLEASE READ THIS CAREFULLY!   We are skiing in to our meeting place.\r\n\r\n<strong>12:45 p.m. - </strong> Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe are not meeting at the <strong>snow-covered</strong> <strong>summer parking lot approximately halfway between P8 and P9</strong>.   This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road.   It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax.   You\'ll want to take your time skiing in as this is your warm-up.  The actual practice will start about <strong>1:05</strong>.     If you are not sure where this spot is,  send me a note, or arrange to ski in with another Sofit.   I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot!  It should be a very simple affair as highs will be around 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function.  I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-28 14:31:10','2013-11-28 19:31:10','',861,'https://sofits.ca/2013/11/28/861-revision-v1/',0,'revision','',0),(875,7,'2013-11-28 14:35:32','2013-11-28 19:35:32','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a></strong>\r\n\r\nPLEASE READ THIS CAREFULLY!   We are skiing in to our meeting place.\r\n\r\n<strong>12:45 p.m. - </strong> Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe will meet at the <strong>snow-covered</strong> <strong>summer parking lot approximately halfway between P8 and P9</strong>.   This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road.   It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax.   You\'ll want to take your time skiing in as this is your warm-up.  The actual practice will start about <strong>1:05</strong>.     If you are not sure where this spot is,  send me a note, or arrange to ski in with another Sofit.   I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot!  It should be a very simple affair as highs will be around 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function.  I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-28 14:35:32','2013-11-28 19:35:32','',861,'https://sofits.ca/2013/11/28/861-revision-v1/',0,'revision','',0),(877,7,'2013-11-29 08:38:43','2013-11-29 13:38:43','<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"https://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a></strong>\r\n\r\nPLEASE READ THIS CAREFULLY!   We are skiing in to our meeting place.\r\n\r\n<strong>12:45 p.m. - </strong> Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe will meet at the <strong>snow-covered</strong> <strong>summer parking lot approximately halfway between P8 and P9</strong>.   This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road.   It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax.   You\'ll want to take your time skiing in as this is your warm-up.  The actual practice will start about <strong>1:05</strong>.     If you are not sure where this spot is,  send me a note, or arrange to ski in with another Sofit.   I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot!  It should be a very simple affair as highs will be around MINUS 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function.  I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-29 08:38:43','2013-11-29 13:38:43','',861,'https://sofits.ca/2013/11/29/861-revision-v1/',0,'revision','',0),(879,7,'2013-11-30 14:42:56','2013-11-30 19:42:56','','Workout of November 29 2013 SNOW','','inherit','open','closed','','workout-of-november-29-2013-snow','','','2013-11-30 14:42:56','2013-11-30 19:42:56','',346,'https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-29-2013-SNOW.pdf',0,'attachment','application/pdf',0),(880,7,'2013-11-30 14:43:59','2013-11-30 19:43:59','&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-29-2013-SNOW.pdf\">Week 11: Workout of November 29 2013 SNOW</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf\">Week 10: Workout of November 22 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-30 14:43:59','2013-11-30 19:43:59','',346,'https://sofits.ca/2013/11/30/346-revision-v1/',0,'revision','',0),(881,7,'2013-12-02 09:54:56','2013-12-02 14:54:56','','Everything You Wanted to Know About Ski Waxing','','inherit','open','closed','','everything-you-wanted-to-know-about-ski-waxing','','','2013-12-02 09:54:56','2013-12-02 14:54:56','',319,'https://sofits.ca/wp-content/uploads/2013/09/Everything-You-Wanted-to-Know-About-Ski-Waxing-.pdf',0,'attachment','application/pdf',0),(882,7,'2013-12-02 09:55:26','2013-12-02 14:55:26','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Everything-You-Wanted-to-Know-About-Ski-Waxing-.pdf\">Everything You Wanted to Know About Ski Waxing</a> (updated Dec 2 2013)</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-02 09:55:26','2013-12-02 14:55:26','',319,'https://sofits.ca/2013/12/02/319-revision-v1/',0,'revision','',0),(890,7,'2013-11-30 10:11:10','2013-11-30 15:11:10','<a href=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">CANCELED !</span></span></strong>   Conditions are too variable for me to be responsible for everyone\'s safety.  Go for a run, a swim, a spin, or an adventure ski  and do 45 minutes of strength.  Don\'t forget to stretch afterwards.   Workouts for this week and general guidelines for  the next 6 weeks will be posted in the next day or two.\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','publish','open','closed','','dec-6','','','2013-12-07 15:00:49','2013-12-07 20:00:49','',0,'https://sofits.ca/?p=890',0,'post','',0),(891,7,'2013-12-02 10:11:01','2013-12-02 15:11:01','','Nov-28-Ridge-Swamp','','inherit','open','closed','','nov-28-ridge-swamp-2','','','2013-12-02 10:11:01','2013-12-02 15:11:01','',890,'https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg',0,'attachment','image/jpeg',0),(892,7,'2013-12-02 10:11:10','2013-12-02 15:11:10','<a href=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, start skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.   The hope is that everyone will arrive at roughly the same time.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:11:10','2013-12-02 15:11:10','',890,'https://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(893,7,'2013-12-02 10:13:34','2013-12-02 15:13:34','<a href=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, start skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.   The hope is that everyone will arrive at roughly the same time.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','DECEMBER 6 SKI PRACTICE','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:13:34','2013-12-02 15:13:34','',890,'https://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(894,7,'2013-12-02 10:14:33','2013-12-02 15:14:33','<a href=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, start skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.   The hope is that everyone will arrive at roughly the same time.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:14:33','2013-12-02 15:14:33','',890,'https://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(895,7,'2013-12-02 10:17:18','2013-12-02 15:17:18','1. An updated PDF is posted under T<strong><em>raining Plans and Waxing</em></strong>.   Thanks Ila!\r\n\r\n2. Two critiqued photos and TWO VIDEOS (one in slow motion, just added) of Sharon skiing on Friday.  Look under <strong><em>Technique.</em></strong>','New POSTS','','publish','open','closed','','news-2','','','2013-12-03 13:54:21','2013-12-03 18:54:21','',0,'https://sofits.ca/?p=895',0,'post','',0),(896,7,'2013-12-02 10:17:18','2013-12-02 15:17:18','New PDF is posted under <em>technique and waxing</em>.   Thanks Ila, for gathering all the info and putting it together.','WAXING PDF','','inherit','open','closed','','895-revision-v1','','','2013-12-02 10:17:18','2013-12-02 15:17:18','',895,'https://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(897,7,'2013-12-02 10:17:58','2013-12-02 15:17:58','<a href=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"https://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n<span style=\"text-decoration: underline;\">If you are buying new equipment, some suggestions</span>:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-12-02 10:17:58','2013-12-02 15:17:58','',746,'https://sofits.ca/2013/12/02/746-revision-v1/',0,'revision','',0),(898,7,'2013-12-02 10:18:46','2013-12-02 15:18:46','<a href=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, consider skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:18:46','2013-12-02 15:18:46','',890,'https://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(899,7,'2013-12-02 10:19:24','2013-12-02 15:19:24','New PDF is posted under <em>training plans and waxing</em>.   Thanks Ila, for gathering all the info and putting it together.','WAXING PDF','','inherit','open','closed','','895-revision-v1','','','2013-12-02 10:19:24','2013-12-02 15:19:24','',895,'https://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(900,7,'2013-12-02 10:19:57','2013-12-02 15:19:57','An updated PDF is posted under <em>training plans and waxing</em>.   Thanks Ila, for gathering all the info and putting it together.','WAXING PDF','','inherit','open','closed','','895-revision-v1','','','2013-12-02 10:19:57','2013-12-02 15:19:57','',895,'https://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(901,7,'2013-12-02 10:22:20','2013-12-02 15:22:20','','ski waxing notes 2013','','inherit','open','closed','','ski-waxing-notes-2013','','','2013-12-02 10:22:20','2013-12-02 15:22:20','',319,'https://sofits.ca/wp-content/uploads/2013/09/ski-waxing-notes-2013-.pdf',0,'attachment','application/pdf',0),(902,7,'2013-12-02 10:23:28','2013-12-02 15:23:28','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/ski-waxing-notes-2013-.pdf\">Everything You Ever Wanted to Know About Ski Waxing</a>(updated Dec 2 2013)</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-02 10:23:28','2013-12-02 15:23:28','',319,'https://sofits.ca/2013/12/02/319-revision-v1/',0,'revision','',0),(904,7,'2013-12-02 11:22:42','2013-12-02 16:22:42','','Sharon-weight-shift','','inherit','open','closed','','sharon-weight-shift','','','2013-12-02 11:22:42','2013-12-02 16:22:42','',723,'https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg',0,'attachment','image/jpeg',0),(905,7,'2013-12-02 11:23:19','2013-12-02 16:23:19','','Sharon-legs-toghether-phase','','inherit','open','closed','','sharon-legs-toghether-phase','','','2013-12-02 11:23:19','2013-12-02 16:23:19','',723,'https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg',0,'attachment','image/jpeg',0),(906,7,'2013-12-02 11:23:33','2013-12-02 16:23:33','If you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon_Nov29_2013_mpeg4.mov\">Sharon_Nov29_2013_mpeg4</a>\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:23:33','2013-12-02 16:23:33','',723,'https://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(908,7,'2013-12-02 11:25:48','2013-12-02 16:25:48','If you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n<a href=\"https://sofits.ca/ski-technique/sharon_nov29_2013_mpeg4/\">Sharon_Nov29_2013_mpeg4</a>\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:25:48','2013-12-02 16:25:48','',723,'https://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(910,7,'2013-12-02 11:28:56','2013-12-02 16:28:56','If you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/12/Sharon_Nov29_2013_mpeg4.mov\">Sharon_Nov29_2013_mpeg4</a> <a href=\"https://sofits.ca/ski-technique/sharon_nov29_2013_mpeg4-3/\">Sharon_Nov29_2013_mpeg4</a>\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:28:56','2013-12-02 16:28:56','',723,'https://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(911,7,'2013-12-02 11:29:49','2013-12-02 16:29:49','If you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:29:49','2013-12-02 16:29:49','',723,'https://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(913,7,'2013-12-02 11:32:32','2013-12-02 16:32:32','<a href=\"https://sofits.ca/ski-technique/sharon_nov29_2013_mpeg4/\">Sharon_Nov29_2013_mpeg4</a>\r\n\r\nIf you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:32:32','2013-12-02 16:32:32','',723,'https://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(914,7,'2013-12-02 11:59:47','2013-12-02 16:59:47','&nbsp;\r\n\r\nIf you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:59:47','2013-12-02 16:59:47','',723,'https://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(915,7,'2013-12-02 12:01:02','2013-12-02 17:01:02','','Sharon4_x264','','inherit','open','closed','','sharon4_x264','','','2013-12-02 12:01:02','2013-12-02 17:01:02','',723,'https://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4',0,'attachment','video/mp4',0),(916,7,'2013-12-02 12:01:16','2013-12-02 17:01:16','&nbsp;\r\n\r\nIf you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 12:01:16','2013-12-02 17:01:16','',723,'https://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(917,7,'2013-12-09 20:00:29','2013-12-10 01:00:29','1. <strong><em>WAXING DOCUMENT now corrected (hopefully!)</em></strong>\n\n2. <strong><em>Training plans have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training. </em></strong>','','','inherit','open','closed','','895-autosave-v1','','','2013-12-09 20:00:29','2013-12-10 01:00:29','',895,'https://sofits.ca/2013/12/02/895-autosave-v1/',0,'revision','',0),(918,7,'2013-12-02 12:11:30','2013-12-02 17:11:30','1. An updated PDF is posted under T<strong><em>raining Plans and Waxing</em></strong>.   Thanks Ila!\r\n\r\n2. Two critiqued photos and a video of Sharon skiing on Friday.  Look under <strong><em>Technique.</em></strong>','New POSTS','','inherit','open','closed','','895-revision-v1','','','2013-12-02 12:11:30','2013-12-02 17:11:30','',895,'https://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(919,7,'2013-12-02 12:16:08','2013-12-02 17:16:08','&nbsp;\r\n\r\nIf you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 12:16:08','2013-12-02 17:16:08','',723,'https://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(923,7,'2013-12-03 13:49:41','2013-12-03 18:49:41','','sharon-in-slo-mo_x264','','inherit','open','closed','','sharon-in-slo-mo_x264','','','2013-12-03 13:49:41','2013-12-03 18:49:41','',723,'https://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4',0,'attachment','video/mp4',0),(924,7,'2013-12-03 13:50:36','2013-12-03 18:50:36','&nbsp;\r\n\r\nThe first video is  Sharon in slow motion, followed by one in normal time.   Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-03 13:50:36','2013-12-03 18:50:36','',723,'https://sofits.ca/2013/12/03/723-revision-v1/',0,'revision','',0),(925,7,'2013-12-03 13:53:18','2013-12-03 18:53:18','1. An updated PDF is posted under T<strong><em>raining Plans and Waxing</em></strong>.   Thanks Ila!\r\n\r\n2. Two critiqued photos and TWO VIDEOS (one is slow motion just added) of Sharon skiing on Friday.  Look under <strong><em>Technique.</em></strong>','New POSTS','','inherit','open','closed','','895-revision-v1','','','2013-12-03 13:53:18','2013-12-03 18:53:18','',895,'https://sofits.ca/2013/12/03/895-revision-v1/',0,'revision','',0),(926,7,'2013-12-03 13:54:21','2013-12-03 18:54:21','1. An updated PDF is posted under T<strong><em>raining Plans and Waxing</em></strong>.   Thanks Ila!\r\n\r\n2. Two critiqued photos and TWO VIDEOS (one in slow motion, just added) of Sharon skiing on Friday.  Look under <strong><em>Technique.</em></strong>','New POSTS','','inherit','open','closed','','895-revision-v1','','','2013-12-03 13:54:21','2013-12-03 18:54:21','',895,'https://sofits.ca/2013/12/03/895-revision-v1/',0,'revision','',0),(927,7,'2013-12-06 08:50:48','2013-12-06 13:50:48','<a href=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\n\n&nbsp;\n\n<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">CANCELED - Call it \"Mid-term break\"</span></span></strong>.   Conditions are too variable for me to be responsible for everyone\'s safety.  Go for a run, a swim, a spin, or an adventure ski  and do 45 minutes of strength.  Don\'t forget to stretch afterwards.   Workouts for this week and general guidelines for  the next 6 weeks will be posted in the next day or two.\n\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-autosave-v1','','','2013-12-06 08:50:48','2013-12-06 13:50:48','',890,'https://sofits.ca/2013/12/03/890-autosave-v1/',0,'revision','',0),(928,7,'2013-12-03 13:57:10','2013-12-03 18:57:10','<a href=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, consider skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.\r\n\r\nHOMEWORK:  please look carefully at the videos and photos of Sharon, just posted, especially if you are just getting going on weight shift.  A picture is worth 1000 words, and all that.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-03 13:57:10','2013-12-03 18:57:10','',890,'https://sofits.ca/2013/12/03/890-revision-v1/',0,'revision','',0),(929,7,'2013-12-03 13:57:39','2013-12-03 18:57:39','<a href=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, consider skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.\r\n\r\nHOMEWORK:  please look carefully at the videos and photos of Sharon, just posted under \"technique\", especially if you are just getting going on weight shift.  A picture is worth 1000 words, and all that.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-03 13:57:39','2013-12-03 18:57:39','',890,'https://sofits.ca/2013/12/03/890-revision-v1/',0,'revision','',0),(934,7,'2013-12-05 20:23:34','2013-12-06 01:23:34','<a href=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>12:45    at P6.</strong>\r\n\r\nWe will meet on the Mackenzie King Estate Rd (the access road which leads down to the parkway), a couple of hundred meters past the P6 parking lot.  When you arrive, please start skiing right away. Please ski back and forth on this access road so that we will all be together when it\'s time to start the practice.      The waxing may be a bit tricky tomorrow , so the earlier you are skiing, the earlier you can tinker with your wax, if necessary.   Bring a range of wax with you.     I\'ll try to post some wax advice in the morning, when I see what kind of temperatures we are actually going to have, and whether there is fresh grooming.  The conditions will probably be fine, but if not, hey, we can go for coffee - it\'s a recovery week!\r\n\r\nDirections to P6:   Follow Kingsmere Road past P5, turning left at the top of the hill at SWAMP ROAD.   At the T intersection, (Barnes) turn right, then look for the P6 sign about 400 meters on your left.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-05 20:23:34','2013-12-06 01:23:34','',890,'https://sofits.ca/2013/12/05/890-revision-v1/',0,'revision','',0),(935,7,'2013-12-06 08:51:00','2013-12-06 13:51:00','<a href=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">CANCELED - Call it \"Mid-term break\"</span></span></strong>.   Conditions are too variable for me to be responsible for everyone\'s safety.  Go for a run, a swim, a spin, or an adventure ski  and do 45 minutes of strength.  Don\'t forget to stretch afterwards.   Workouts for this week and general guidelines for  the next 6 weeks will be posted in the next day or two.\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-06 08:51:00','2013-12-06 13:51:00','',890,'https://sofits.ca/2013/12/06/890-revision-v1/',0,'revision','',0),(937,7,'2013-12-06 08:53:08','2013-12-06 13:53:08','<a href=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"https://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">CANCELED !</span></span></strong>   Conditions are too variable for me to be responsible for everyone\'s safety.  Go for a run, a swim, a spin, or an adventure ski  and do 45 minutes of strength.  Don\'t forget to stretch afterwards.   Workouts for this week and general guidelines for  the next 6 weeks will be posted in the next day or two.\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-06 08:53:08','2013-12-06 13:53:08','',890,'https://sofits.ca/2013/12/06/890-revision-v1/',0,'revision','',0),(939,7,'2013-12-07 14:59:22','2013-12-07 19:59:22','We will be incorporating skate workouts into the mix, as promised, but not this week (too cold).   I\'m leaning to this format, but have several other ideas as well:\r\n\r\n<strong><em>Friday morning:  skate instruction (will cancel if  temperatures are too cold to skate).  It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating.  If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch).  </em></strong>\r\n\r\n<strong><em>Friday afternoon:  classic workout (will switch to skate if conditions are poor for classic).   This will be a heavy duty workout for the more serious among us.  For those who have done skating in the morning, a second  option is to go for a group ski and accumulate some mileage without undo stress and fatigue. </em> </strong>\r\n\r\nI\'m going to post a few polls in a bit.  In the meantime, let me know your thoughts on this.  Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays?    How many of you do not skate at all?  (if not, you really should consider it.  Christmas is around the corner.)   I\'ll start a Facebook thing going for discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','FUTURE FRIDAYS:  SKATE AND CLASSIC','','publish','open','closed','','future-fridays-classic-and-skate','','','2013-12-09 18:15:12','2013-12-09 23:15:12','',0,'https://sofits.ca/?p=939',0,'post','',0),(940,7,'2013-12-07 14:59:15','2013-12-07 19:59:15','Starting Dec 13, we will be incorporating skate workouts into the mix, as promised.   I\'m leaning to this format:\r\n\r\n<strong><em>Friday morning skate instruction (will cancel if  temperatures are too cold to skate).  It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating.  If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch).  </em></strong>\r\n\r\n<strong><em>Friday afternoon classic workout (will switch to skate if conditions are poor for classic).   This will be a heavy duty workout for the more serious among us.  For those who have done skating in the morning, a second  option is to go for a group ski and accumulate some mileage without undo stress and fatigue. </em> </strong>\r\n\r\nI\'m going to post a few polls in a bit.  In the meantime, let me know your thoughts on this.  Is this a good format, or should we switch it around each Friday with classic first on alternate Fridays?    How many of you do not skate at all?  (if you don\'t you really should consider it !  Christmas is around the corner)   I\'ll start a Facebook thing going for discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Future Fridays:  Classic and Skate','','inherit','open','closed','','939-revision-v1','','','2013-12-07 14:59:15','2013-12-07 19:59:15','',939,'https://sofits.ca/2013/12/07/939-revision-v1/',0,'revision','',0),(941,7,'2013-12-07 15:02:49','2013-12-07 20:02:49','Starting Dec 13, we will be incorporating skate workouts into the mix, as promised.   I\'m leaning to this format:\n\n<strong><em>Friday morning:  skate instruction (will cancel if  temperatures are too cold to skate).  It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating.  If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch).  </em></strong>\n\n<strong><em>Friday afternoon:  classic workout (will switch to skate if conditions are poor for classic).   This will be a heavy duty workout for the more serious among us.  For those who have done skating in the morning, a second  option is to go for a group ski and accumulate some mileage without undo stress and fatigue. </em> </strong>\n\nI\'m going to post a few polls in a bit.  In the meantime, let me know your thoughts on this.  Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays?    How many of you do not skate at all?  (if not, you really should consider it.  Christmas is around the corner.)   I\'ll start a Facebook thing going for discussion.\n\n&nbsp;\n\n&nbsp;','Future Fridays:  Classic and Skate','','inherit','open','closed','','939-autosave-v1','','','2013-12-07 15:02:49','2013-12-07 20:02:49','',939,'https://sofits.ca/2013/12/07/939-autosave-v1/',0,'revision','',0),(942,7,'2013-12-07 15:03:04','2013-12-07 20:03:04','Starting this coming week, we will be incorporating skate workouts into the mix, as promised.   I\'m leaning to this format:\r\n\r\n<strong><em>Friday morning:  skate instruction (will cancel if  temperatures are too cold to skate).  It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating.  If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch).  </em></strong>\r\n\r\n<strong><em>Friday afternoon:  classic workout (will switch to skate if conditions are poor for classic).   This will be a heavy duty workout for the more serious among us.  For those who have done skating in the morning, a second  option is to go for a group ski and accumulate some mileage without undo stress and fatigue. </em> </strong>\r\n\r\nI\'m going to post a few polls in a bit.  In the meantime, let me know your thoughts on this.  Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays?    How many of you do not skate at all?  (if not, you really should consider it.  Christmas is around the corner.)   I\'ll start a Facebook thing going for discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Future Fridays:  Classic and Skate','','inherit','open','closed','','939-revision-v1','','','2013-12-07 15:03:04','2013-12-07 20:03:04','',939,'https://sofits.ca/2013/12/07/939-revision-v1/',0,'revision','',0),(943,7,'2013-12-07 15:05:20','2013-12-07 20:05:20','Starting this coming week, we will be incorporating skate workouts into the mix, as promised.   I\'m leaning to this format:\r\n\r\n<strong><em>Friday morning:  skate instruction (will cancel if  temperatures are too cold to skate).  It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating.  If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch).  </em></strong>\r\n\r\n<strong><em>Friday afternoon:  classic workout (will switch to skate if conditions are poor for classic).   This will be a heavy duty workout for the more serious among us.  For those who have done skating in the morning, a second  option is to go for a group ski and accumulate some mileage without undo stress and fatigue. </em> </strong>\r\n\r\nI\'m going to post a few polls in a bit.  In the meantime, let me know your thoughts on this.  Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays?    How many of you do not skate at all?  (if not, you really should consider it.  Christmas is around the corner.)   I\'ll start a Facebook thing going for discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','FUTURE FRIDAYS:  SKATE AND CLASSIC','','inherit','open','closed','','939-revision-v1','','','2013-12-07 15:05:20','2013-12-07 20:05:20','',939,'https://sofits.ca/2013/12/07/939-revision-v1/',0,'revision','',0),(947,7,'2013-12-07 20:04:39','2013-12-08 01:04:39','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/training-plans/ski-waxing-notes-2013/\" rel=\"attachment wp-att-901\">ski waxing notes 2013</a>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/ski-waxing-notes-2013-.pdf\">Everything You Ever Wanted to Know About Ski Waxing</a>(updated Dec 2 2013)</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-07 20:04:39','2013-12-08 01:04:39','',319,'https://sofits.ca/2013/12/07/319-revision-v1/',0,'revision','',0),(948,7,'2013-12-07 20:05:26','2013-12-08 01:05:26','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/ski-waxing-notes-2013-.pdf\">Everything You Ever Wanted to Know About Ski Waxing</a>(updated Dec 2 2013)</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-07 20:05:26','2013-12-08 01:05:26','',319,'https://sofits.ca/2013/12/07/319-revision-v1/',0,'revision','',0),(953,7,'2013-12-09 18:15:12','2013-12-09 23:15:12','We will be incorporating skate workouts into the mix, as promised, but not this week (too cold).   I\'m leaning to this format, but have several other ideas as well:\r\n\r\n<strong><em>Friday morning:  skate instruction (will cancel if  temperatures are too cold to skate).  It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating.  If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch).  </em></strong>\r\n\r\n<strong><em>Friday afternoon:  classic workout (will switch to skate if conditions are poor for classic).   This will be a heavy duty workout for the more serious among us.  For those who have done skating in the morning, a second  option is to go for a group ski and accumulate some mileage without undo stress and fatigue. </em> </strong>\r\n\r\nI\'m going to post a few polls in a bit.  In the meantime, let me know your thoughts on this.  Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays?    How many of you do not skate at all?  (if not, you really should consider it.  Christmas is around the corner.)   I\'ll start a Facebook thing going for discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','FUTURE FRIDAYS:  SKATE AND CLASSIC','','inherit','open','closed','','939-revision-v1','','','2013-12-09 18:15:12','2013-12-09 23:15:12','',939,'https://sofits.ca/2013/12/09/939-revision-v1/',0,'revision','',0),(954,7,'2013-12-09 18:28:24','2013-12-09 23:28:24','','130111_Skiers-in-the-rain','','inherit','open','closed','','130111_skiers-in-the-rain','','','2013-12-09 18:28:24','2013-12-09 23:28:24','',939,'https://sofits.ca/wp-content/uploads/130111_Skiers-in-the-rain.jpg',0,'attachment','image/jpeg',0),(955,7,'2013-12-09 18:32:06','2013-12-09 23:32:06','','Ski Waxing Updated Dec 9 2013','','inherit','open','closed','','ski-waxing-updated-dec-9-2013','','','2013-12-09 18:32:06','2013-12-09 23:32:06','',319,'https://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf',0,'attachment','application/pdf',0),(956,7,'2013-12-09 18:35:47','2013-12-09 23:35:47','','BUILD 1 for SKIS FIRST','','inherit','open','closed','','sofits-generic-2013-build-1','','','2013-12-09 18:35:47','2013-12-09 23:35:47','',319,'https://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf',0,'attachment','application/pdf',0),(957,7,'2013-12-09 18:37:00','2013-12-09 23:37:00','<a href=\"https://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\"> <strong>BUILD 1, Weeks of Dec 9 to Dec 30</strong></a>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/training-plans/ski-waxing-updated-dec-9-2013/\" rel=\"attachment wp-att-955\">Ski Waxing Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 18:37:00','2013-12-09 23:37:00','',319,'https://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(958,7,'2013-12-09 19:45:09','2013-12-10 00:45:09','','BUILD 1 for  ALSO SKIS','','inherit','open','closed','','build-1-for-also-skis','','','2013-12-09 19:45:09','2013-12-10 00:45:09','',319,'https://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf',0,'attachment','application/pdf',0),(959,7,'2013-12-09 19:45:49','2013-12-10 00:45:49','<a href=\"https://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\"><a href=\"https://sofits.ca/training-plans/build-1-for-also-skis/\" rel=\"attachment wp-att-958\">BUILD 1 for ALSO SKIS</a>, Weeks of Dec 9 to Dec 30</a>\r\n\r\n<a href=\"https://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\"><strong>BUILD 1, for SKI FIRST RUN LATER Weeks of Dec 9 to Dec 30</strong></a>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/training-plans/ski-waxing-updated-dec-9-2013/\" rel=\"attachment wp-att-955\">Ski Waxing Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:45:49','2013-12-10 00:45:49','',319,'https://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(960,7,'2013-12-09 19:47:34','2013-12-10 00:47:34','','SKI FIRST OR ALSO SKIS','','inherit','open','closed','','ski-first-or-also-skis','','','2013-12-09 19:47:34','2013-12-10 00:47:34','',319,'https://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf',0,'attachment','application/pdf',0),(961,7,'2013-12-09 19:48:47','2013-12-10 00:48:47','&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/training-plans/ski-first-or-also-skis/\" rel=\"attachment wp-att-960\">SKI FIRST OR ALSO SKIS </a></strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"https://sofits.ca/training-plans/build-1-for-also-skis/\" rel=\"attachment wp-att-958\">BUILD 1 for ALSO SKIS Weeks of Dec 9 to Dec 30</a></strong>\r\n\r\n<a href=\"https://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\"><strong>BUILD 1, for SKI FIRST RUN LATER Weeks of Dec 9 to Dec 30</strong></a>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/training-plans/ski-waxing-updated-dec-9-2013/\" rel=\"attachment wp-att-955\">Ski Waxing Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:48:47','2013-12-10 00:48:47','',319,'https://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(962,7,'2013-12-09 19:52:15','2013-12-10 00:52:15','&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/training-plans/ski-first-or-also-skis/\" rel=\"attachment wp-att-960\"><a href=\"https://sofits.ca/training-plans/ski-first-or-also-skis/\" rel=\"attachment wp-att-960\">SKI FIRST OR ALSO SKIS</a> </a></strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"https://sofits.ca/training-plans/build-1-for-also-skis/\" rel=\"attachment wp-att-958\">BUILD 1 for ALSO SKIS, weeks of Dec 9-30</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\">BUILD 1 for SKI FIRST, weeks of Dec 9 - 30 </a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/training-plans/ski-waxing-updated-dec-9-2013/\" rel=\"attachment wp-att-955\">Ski Waxing Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:52:15','2013-12-10 00:52:15','',319,'https://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(963,7,'2013-12-09 19:54:46','2013-12-10 00:54:46','&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST OR ALSO SKIS</a> </strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, weeks of Dec 9 - 30</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\"><a href=\"https://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf\">BUILD 1 for SKIS FIRST</a> </a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">Ski Waxing Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:54:46','2013-12-10 00:54:46','',319,'https://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(964,7,'2013-12-09 19:56:27','2013-12-10 00:56:27','&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST OR ALSO SKIS</a> </strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, weeks of Dec 9 - 30</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf\">BUILD 1 for SKIS FIRST</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">SKI WAXING Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:56:27','2013-12-10 00:56:27','',319,'https://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(965,7,'2013-12-09 19:56:41','2013-12-10 00:56:41','&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST THEN RUNS OR ALSO SKIS</a> </strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, weeks of Dec 9 - 30</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf\">BUILD 1 for SKIS FIRST</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">SKI WAXING Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:56:41','2013-12-10 00:56:41','',319,'https://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(966,7,'2013-12-09 20:01:03','2013-12-10 01:01:03','1. Some RECIPES from Julie\r\n\r\n2. WAXING DOCUMENT now corrected (hopefully!)\r\n\r\n3. New TRAINING PLANS have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.<strong><em>\r\n</em></strong>','More NEW POSTS','','publish','open','closed','','more-new-posts','','','2013-12-09 22:09:02','2013-12-10 03:09:02','',0,'https://sofits.ca/?p=966',0,'post','',0),(967,7,'2013-12-09 20:01:03','2013-12-10 01:01:03','1. <strong><em>WAXING DOCUMENT now corrected (hopefully!)</em></strong>\r\n\r\n2. <strong><em>Training plans have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.\r\n</em></strong>','More NEW POSTS','','inherit','open','closed','','966-revision-v1','','','2013-12-09 20:01:03','2013-12-10 01:01:03','',966,'https://sofits.ca/2013/12/09/966-revision-v1/',0,'revision','',0),(969,7,'2013-12-09 20:36:47','2013-12-10 01:36:47','','Chocolate Banana Bread','','inherit','open','closed','','chocolate-banana-bread','','','2013-12-09 20:36:47','2013-12-10 01:36:47','',0,'https://sofits.ca/wp-content/uploads/Chocolate-Banana-Bread.pdf',0,'attachment','application/pdf',0),(970,7,'2013-12-09 20:37:59','2013-12-10 01:37:59','','Big Sur Power Bar','','inherit','open','closed','','big-sur-power-bar','','','2013-12-09 20:37:59','2013-12-10 01:37:59','',0,'https://sofits.ca/wp-content/uploads/Big-Sur-Power-Bar.pdf',0,'attachment','application/pdf',0),(971,7,'2013-12-09 20:38:36','2013-12-10 01:38:36','','Chewy Date and Seed Bars','','inherit','open','closed','','chewy-date-and-seed-bars','','','2013-12-09 20:38:36','2013-12-10 01:38:36','',0,'https://sofits.ca/wp-content/uploads/Chewy-Date-and-Seed-Bars.pdf',0,'attachment','application/pdf',0),(977,7,'2013-12-09 20:46:12','2013-12-10 01:46:12','1. <em><strong>Some RECIPES from Julie</strong> </em>\n\n2. <strong><em>WAXING DOCUMENT now corrected (hopefully!)</em></strong>\n\n3. New <strong><em>TRAINING PLANS have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.\n</em></strong>','More NEW POSTS','','inherit','open','closed','','966-autosave-v1','','','2013-12-09 20:46:12','2013-12-10 01:46:12','',966,'https://sofits.ca/2013/12/09/966-autosave-v1/',0,'revision','',0),(978,7,'2013-12-09 20:46:44','2013-12-10 01:46:44','1. <strong>Some RECIPES from Julie</strong>\r\n\r\n2. <strong>WAXING DOCUMENT now corrected (hopefully!)</strong>\r\n\r\n3. <strong>New</strong> <strong>TRAINING PLANS have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.<em>\r\n</em></strong>','More NEW POSTS','','inherit','open','closed','','966-revision-v1','','','2013-12-09 20:46:44','2013-12-10 01:46:44','',966,'https://sofits.ca/2013/12/09/966-revision-v1/',0,'revision','',0),(983,7,'2013-12-17 22:05:54','2013-12-18 03:05:54','[yop_poll id=\"30\"]','SKATE SKI POLL','','publish','open','closed','','skate-ski-poll','','','2013-12-18 09:28:11','2013-12-18 14:28:11','',0,'https://sofits.ca/?p=983',0,'post','',0),(984,7,'2013-12-09 22:05:54','2013-12-10 03:05:54','[yop_poll id=\"30\"]','SKATE SKI POLL','','inherit','open','closed','','983-revision-v1','','','2013-12-09 22:05:54','2013-12-10 03:05:54','',983,'https://sofits.ca/2013/12/09/983-revision-v1/',0,'revision','',0),(985,7,'2013-12-09 22:09:02','2013-12-10 03:09:02','1. Some RECIPES from Julie\r\n\r\n2. WAXING DOCUMENT now corrected (hopefully!)\r\n\r\n3. New TRAINING PLANS have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.<strong><em>\r\n</em></strong>','More NEW POSTS','','inherit','open','closed','','966-revision-v1','','','2013-12-09 22:09:02','2013-12-10 03:09:02','',966,'https://sofits.ca/2013/12/09/966-revision-v1/',0,'revision','',0),(992,7,'2013-12-09 20:23:00','2013-12-10 01:23:00','It will be colder than other weeks. The more you know ahead of time, the less you will have to stand around tomorrow!\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #888888;\"><strong>Group 1:</strong></span></span>\r\n\r\nJulie\r\nJoanne\r\nCary\r\nMarg\r\nMary Lou\r\nCarol\r\nSusan O-N\r\nRosy\r\nSandra\r\nMichele\r\n\r\n<strong>12:45</strong>  Warm up and easy ski.\r\n\r\n<strong>1:00</strong> A continuous and steady ski of  40 minutes, no stopping, no racing, no huffing and puffing, no over-heating. Focus is on good weight shift, good pacing and no more than zone 2 (slightly heavier breathing than a really relaxed pace.   Go at YOUR OWN pace not the speed of someone else.  Turn around after 20 minutes and you will all switch off with the other group at the meeting spot at the top of the hill where the ice-fall is.\r\n\r\n<strong>1:40</strong>  Technique work and drills with Jo-Ann.  We will work on classic stride, uphill striding, tucking, , changing lanes, half plow, passing on up and downhills.  Basic skills.\r\n\r\n<strong>2:40</strong> head back to the parking lot.','GROUP \"1\" workout. ','','publish','open','closed','','group-1-workout','','','2013-12-14 16:25:41','2013-12-14 21:25:41','',0,'https://sofits.ca/?p=992',0,'post','',0),(993,7,'2013-12-12 20:23:00','2013-12-13 01:23:00','It will be colder than other weeks. The more you know ahead of time, the less you will have to stand around tomorrow!\r\n\r\n<strong>GROUP 1:</strong>\r\n\r\nJulie\r\nJoanne\r\nCary\r\nMarg\r\nMary Lou\r\nCarol\r\nSusan O-N\r\nRosy\r\nSandra\r\nMichele\r\n\r\n<strong>12:45</strong>  Warm up and easy ski.\r\n\r\n<strong>1:00</strong> A continuous and steady ski of  40 minutes, so stopping, no racing, no huffing and puffing.  Focus is on good weight shift, good pacing and no more than zone 2 (slightly heavier breathing than a really relaxed pace.   Go at YOUR OWN pace not the speed of someone else.  Turn around after 20 minutes and you will switch off with the other group at the meeting spot at the top of the hill where the ice-fall is.\r\n\r\n<strong>1:40</strong>  Technique work and drills with Jo-Ann.  We will work on classic stride, uphill striding, tucking, , changing lanes, half plow, passing on up and downhills.  Basic skills.\r\n\r\n<strong>2:40</strong> head back to the parking lot.','GROUP \"1\" workout. ','','inherit','open','closed','','992-revision-v1','','','2013-12-12 20:23:00','2013-12-13 01:23:00','',992,'https://sofits.ca/2013/12/12/992-revision-v1/',0,'revision','',0),(994,7,'2013-12-09 20:39:03','2013-12-10 01:39:03','Tomorrow\'s workout for \"group 2\".    The more you know ahead of time the less you will have to stand around in the cold.\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Group 2:</strong></span>\r\n\r\nKathy\r\nMaggie\r\nSharon\r\nPat\r\nMeryl\r\nBea\r\nSusan R\r\nAnne\r\nIla\r\n\r\n<strong>12:45</strong> Warm Up well\r\n\r\n<strong>1:05</strong> drills with Jo-Ann, experimenting with some small adjustments.  We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.\r\n\r\n<strong>1:40</strong> (Heading  towards the Black Lake Hill)  Double poling intervals 1 minutes x 10 with 1 minute recovery.  In the cold it will be more challenging than last week.  A quick tempo will be necessary.\r\n\r\n<strong>2:00</strong> (do these at the base of Black Lake Hill or thereabouts) Short sprints:  15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.\r\n\r\n<strong>2:10</strong>  Hill repeats;  8 minutes X 2.   Zone 3/4.  With 4 minutes of downhill recovery in between the two repeats.  In the cold, go easier rather than harder.  If you don\'t feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.\r\n\r\n<strong>2:35</strong> Ski back to the parking lot.  Ski without poles on the flatter stretches.   Be sure to eat something before you head to Yvonne\'s house!!\r\n\r\n<strong>Description of zone 3</strong>: Should feel  like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down.  Your weight shift, balance, wax and glide should feel charmed at this pace.   Make sure you do not run on your skis!   You will be breathing fairly heavily, but should feel it is in control.   If your technique breaks down, stop the interval.  There is no point doing these with poor technique.','GROUP \"2\" workout','','publish','open','closed','','group-2-workout','','','2013-12-14 16:25:10','2013-12-14 21:25:10','',0,'https://sofits.ca/?p=994',0,'post','',0),(995,7,'2013-12-12 20:39:03','2013-12-13 01:39:03','Tomorrow\'s workout for \"group 2\".    The more you know ahead of time the less you will have to stand around in the cold.\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Group 2:</strong></span>\r\n\r\nKathy\r\nMaggie\r\nSharon\r\nPat\r\nMeryl\r\nBea\r\nSusan R\r\nAnne\r\nIla\r\n\r\n<strong>12:45</strong> Warm Up well\r\n\r\n<strong>1:05</strong> drills with Jo-Ann, experimenting with some small adjustments.  We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.\r\n\r\n<strong>1:40</strong> (Heading  towards the Black Lake Hill)  Double poling intervals 1 minutes x 10 with 1 minute recovery.  In the cold it will be more challenging than last week.  A quick tempo will be necessary.\r\n\r\n<strong>2:00</strong> (do these at the base of Black Lake Hill or thereabouts) Short sprints:  15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.\r\n\r\n<strong>2:10</strong>  Hill repeats;  8 minutes X 2.   Zone 3/4.  With 4 minutes of downhill recovery in between the two repeats.  In the cold, go easier rather than harder.  If you don\'t feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.\r\n\r\n<strong>2:35</strong> Ski back to the parking lot.   Be sure to eat something before you head to Yvonne\'s house!!\r\n\r\n<strong>Description of zone 3</strong>: Should feel  like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down or really huffing.  Your weight shift, balance, wax and glide should feel charmed at this pace.   Make sure you do not run on your skis!   You will be breathing fairly heavily.   If your technique breaks down, stop the interval.  There is no point doing these with poor technique.','GROUP \"2\" workout','','inherit','open','closed','','994-revision-v1','','','2013-12-12 20:39:03','2013-12-13 01:39:03','',994,'https://sofits.ca/2013/12/12/994-revision-v1/',0,'revision','',0),(996,7,'2013-12-12 20:40:00','2013-12-13 01:40:00','It will be colder than other weeks. The more you know ahead of time, the less you will have to stand around tomorrow!\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #888888;\"><strong>Group 1:</strong></span></span>\r\n\r\nJulie\r\nJoanne\r\nCary\r\nMarg\r\nMary Lou\r\nCarol\r\nSusan O-N\r\nRosy\r\nSandra\r\nMichele\r\n\r\n<strong>12:45</strong>  Warm up and easy ski.\r\n\r\n<strong>1:00</strong> A continuous and steady ski of  40 minutes, so stopping, no racing, no huffing and puffing.  Focus is on good weight shift, good pacing and no more than zone 2 (slightly heavier breathing than a really relaxed pace.   Go at YOUR OWN pace not the speed of someone else.  Turn around after 20 minutes and you will switch off with the other group at the meeting spot at the top of the hill where the ice-fall is.\r\n\r\n<strong>1:40</strong>  Technique work and drills with Jo-Ann.  We will work on classic stride, uphill striding, tucking, , changing lanes, half plow, passing on up and downhills.  Basic skills.\r\n\r\n<strong>2:40</strong> head back to the parking lot.','GROUP \"1\" workout. ','','inherit','open','closed','','992-revision-v1','','','2013-12-12 20:40:00','2013-12-13 01:40:00','',992,'https://sofits.ca/2013/12/12/992-revision-v1/',0,'revision','',0),(997,7,'2013-12-12 20:41:09','2013-12-13 01:41:09','It will be colder than other weeks. The more you know ahead of time, the less you will have to stand around tomorrow!\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #888888;\"><strong>Group 1:</strong></span></span>\r\n\r\nJulie\r\nJoanne\r\nCary\r\nMarg\r\nMary Lou\r\nCarol\r\nSusan O-N\r\nRosy\r\nSandra\r\nMichele\r\n\r\n<strong>12:45</strong>  Warm up and easy ski.\r\n\r\n<strong>1:00</strong> A continuous and steady ski of  40 minutes, no stopping, no racing, no huffing and puffing, no over-heating. Focus is on good weight shift, good pacing and no more than zone 2 (slightly heavier breathing than a really relaxed pace.   Go at YOUR OWN pace not the speed of someone else.  Turn around after 20 minutes and you will all switch off with the other group at the meeting spot at the top of the hill where the ice-fall is.\r\n\r\n<strong>1:40</strong>  Technique work and drills with Jo-Ann.  We will work on classic stride, uphill striding, tucking, , changing lanes, half plow, passing on up and downhills.  Basic skills.\r\n\r\n<strong>2:40</strong> head back to the parking lot.','GROUP \"1\" workout. ','','inherit','open','closed','','992-revision-v1','','','2013-12-12 20:41:09','2013-12-13 01:41:09','',992,'https://sofits.ca/2013/12/12/992-revision-v1/',0,'revision','',0),(998,7,'2013-12-12 20:43:35','2013-12-13 01:43:35','Tomorrow\'s workout for \"group 2\".    The more you know ahead of time the less you will have to stand around in the cold.\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Group 2:</strong></span>\r\n\r\nKathy\r\nMaggie\r\nSharon\r\nPat\r\nMeryl\r\nBea\r\nSusan R\r\nAnne\r\nIla\r\n\r\n<strong>12:45</strong> Warm Up well\r\n\r\n<strong>1:05</strong> drills with Jo-Ann, experimenting with some small adjustments.  We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.\r\n\r\n<strong>1:40</strong> (Heading  towards the Black Lake Hill)  Double poling intervals 1 minutes x 10 with 1 minute recovery.  In the cold it will be more challenging than last week.  A quick tempo will be necessary.\r\n\r\n<strong>2:00</strong> (do these at the base of Black Lake Hill or thereabouts) Short sprints:  15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.\r\n\r\n<strong>2:10</strong>  Hill repeats;  8 minutes X 2.   Zone 3/4.  With 4 minutes of downhill recovery in between the two repeats.  In the cold, go easier rather than harder.  If you don\'t feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.\r\n\r\n<strong>2:35</strong> Ski back to the parking lot.  Ski without poles on the flatter stretches.   Be sure to eat something before you head to Yvonne\'s house!!\r\n\r\n<strong>Description of zone 3</strong>: Should feel  like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down or really huffing.  Your weight shift, balance, wax and glide should feel charmed at this pace.   Make sure you do not run on your skis!   You will be breathing fairly heavily.   If your technique breaks down, stop the interval.  There is no point doing these with poor technique.','GROUP \"2\" workout','','inherit','open','closed','','994-revision-v1','','','2013-12-12 20:43:35','2013-12-13 01:43:35','',994,'https://sofits.ca/2013/12/12/994-revision-v1/',0,'revision','',0),(1000,7,'2013-12-12 20:58:05','2013-12-13 01:58:05','Tomorrow\'s workout for \"group 2\".    The more you know ahead of time the less you will have to stand around in the cold.\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Group 2:</strong></span>\r\n\r\nKathy\r\nMaggie\r\nSharon\r\nPat\r\nMeryl\r\nBea\r\nSusan R\r\nAnne\r\nIla\r\n\r\n<strong>12:45</strong> Warm Up well\r\n\r\n<strong>1:05</strong> drills with Jo-Ann, experimenting with some small adjustments.  We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.\r\n\r\n<strong>1:40</strong> (Heading  towards the Black Lake Hill)  Double poling intervals 1 minutes x 10 with 1 minute recovery.  In the cold it will be more challenging than last week.  A quick tempo will be necessary.\r\n\r\n<strong>2:00</strong> (do these at the base of Black Lake Hill or thereabouts) Short sprints:  15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.\r\n\r\n<strong>2:10</strong>  Hill repeats;  8 minutes X 2.   Zone 3/4.  With 4 minutes of downhill recovery in between the two repeats.  In the cold, go easier rather than harder.  If you don\'t feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.\r\n\r\n<strong>2:35</strong> Ski back to the parking lot.  Ski without poles on the flatter stretches.   Be sure to eat something before you head to Yvonne\'s house!!\r\n\r\n<strong>Description of zone 3</strong>: Should feel  like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down.  Your weight shift, balance, wax and glide should feel charmed at this pace.   Make sure you do not run on your skis!   You will be breathing fairly heavily, but should feel it is in control.   If your technique breaks down, stop the interval.  There is no point doing these with poor technique.','GROUP \"2\" workout','','inherit','open','closed','','994-revision-v1','','','2013-12-12 20:58:05','2013-12-13 01:58:05','',994,'https://sofits.ca/2013/12/12/994-revision-v1/',0,'revision','',0),(1011,7,'2013-12-17 16:19:17','2013-12-17 21:19:17','(Courtesy of  Rosy  )\r\n\r\n<strong>The Skill Mastery Hierarchy -</strong>\r\n\r\nAs we all become better skiers, here is an interesting continuum of awareness:\r\n\r\n1 - Unconscious Incompetence (we don\'t know we\'re doing it wrong)\r\n2 - Conscious Incompetence (we know what we\'re doing wrong)\r\n3 - Conscious Competence (we do it right if we concentrate)\r\n4 - Unconscious Competence (we do it right without thinking about it anymore)','CONTINUUM of AWARENESS','','publish','open','closed','','continuum-of-awareness','','','2013-12-18 09:29:16','2013-12-18 14:29:16','',0,'https://sofits.ca/?p=1011',0,'post','',0),(1012,7,'2013-12-14 16:19:17','2013-12-14 21:19:17','(Copied from Rosy\'s Facebook posting  )\r\n\r\nThe Skill Mastery Hierarchy -\r\n\r\nAs we all become better skiers, here is an interesting continuum of awareness:\r\n\r\n1 - Unconscious Incompetence (we don\'t know we\'re doing it wrong)\r\n2 - Conscious Incompetence (we know what we\'re doing wrong)\r\n3 - Conscious Competence (we do it right if we concentrate)\r\n4 - Unconscious Competence (we do it right without thinking about it anymore)','CONTINUUM of AWARENESS','','inherit','open','closed','','1011-revision-v1','','','2013-12-14 16:19:17','2013-12-14 21:19:17','',1011,'https://sofits.ca/2013/12/14/1011-revision-v1/',0,'revision','',0),(1016,7,'2013-12-14 16:26:58','2013-12-14 21:26:58','(Courtesy of  Rosy  )\r\n\r\nThe Skill Mastery Hierarchy -\r\n\r\nAs we all become better skiers, here is an interesting continuum of awareness:\r\n\r\n1 - Unconscious Incompetence (we don\'t know we\'re doing it wrong)\r\n2 - Conscious Incompetence (we know what we\'re doing wrong)\r\n3 - Conscious Competence (we do it right if we concentrate)\r\n4 - Unconscious Competence (we do it right without thinking about it anymore)','CONTINUUM of AWARENESS','','inherit','open','closed','','1011-revision-v1','','','2013-12-14 16:26:58','2013-12-14 21:26:58','',1011,'https://sofits.ca/2013/12/14/1011-revision-v1/',0,'revision','',0),(1017,7,'2013-12-14 16:27:14','2013-12-14 21:27:14','(Courtesy of  Rosy  )\r\n\r\n<strong>The Skill Mastery Hierarchy -</strong>\r\n\r\nAs we all become better skiers, here is an interesting continuum of awareness:\r\n\r\n1 - Unconscious Incompetence (we don\'t know we\'re doing it wrong)\r\n2 - Conscious Incompetence (we know what we\'re doing wrong)\r\n3 - Conscious Competence (we do it right if we concentrate)\r\n4 - Unconscious Competence (we do it right without thinking about it anymore)','CONTINUUM of AWARENESS','','inherit','open','closed','','1011-revision-v1','','','2013-12-14 16:27:14','2013-12-14 21:27:14','',1011,'https://sofits.ca/2013/12/14/1011-revision-v1/',0,'revision','',0),(1018,7,'2013-12-15 10:50:50','2013-12-15 15:50:50','SKI in BELLS CORNERS:\r\nTuesday Dec. 17th at 1pm\r\nPlease join Michele for ski from her home in Bells Corners on great NCC trails . Soup will be warming post ski. Please contact her for directions 613 422 0451 or email: michele.robertson@live.ca\r\n(note:  do not reply with Facebook).   You can also  post a comment here if you are coming.','DEC 17.  SKI in BELLS CORNERS','','publish','open','closed','','dec-17-ski-in-bells-corners','','','2013-12-18 09:27:27','2013-12-18 14:27:27','',0,'https://sofits.ca/?p=1018',0,'post','',0),(1019,7,'2013-12-16 10:50:50','2013-12-16 15:50:50','SKI in BELLS CORNERS:\r\nTuesday Dec. 17th at 1pm\r\nPlease join Michele for ski from her home in Bells Corners on great NCC trails . Soup will be warming post ski. Please contact her for directions 613 422 0451 or email: michele.robertson@live.ca\r\n(note:  do not reply with Facebook).   You can also  post a comment here if you are coming.','DEC 17.  SKI in BELLS CORNERS','','inherit','open','closed','','1018-revision-v1','','','2013-12-16 10:50:50','2013-12-16 15:50:50','',1018,'https://sofits.ca/2013/12/16/1018-revision-v1/',0,'revision','',0),(1020,7,'2013-12-17 09:20:57','2013-12-17 14:20:57','','Workout of Dec 13 2013','','inherit','open','closed','','workout-of-dec-13-2013','','','2013-12-17 09:20:57','2013-12-17 14:20:57','',346,'https://sofits.ca/wp-content/uploads/Workout-of-Dec-13-2013.pdf',0,'attachment','application/pdf',0),(1021,7,'2013-12-17 09:21:35','2013-12-17 14:21:35','<strong><a href=\"https://sofits.ca/wp-content/uploads/Workout-of-Dec-13-2013.pdf\">Week 12: Workout of December 13 2013 SNOW</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-29-2013-SNOW.pdf\">Week 11: Workout of November 29 2013 SNOW</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf\">Week 10: Workout of November 22 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-12-17 09:21:35','2013-12-17 14:21:35','',346,'https://sofits.ca/2013/12/17/346-revision-v1/',0,'revision','',0),(1050,7,'2013-12-30 09:33:21','2013-12-30 14:33:21','Dan Riseborough\'s funeral will be held on Friday, January 3.   at  the St. Laurent Chapel of Hulse, Playfair &amp; McGarry,  1200 Ogilvie Road Ottawa, ON\r\n\r\n&nbsp;\r\n\r\nFirst visitation begins at 1:00, the service  at 2:30,   and a reception to follow.\r\n\r\n&nbsp;\r\n<div>Full details can be found at the <strong><a href=\"https://www.mcgarryfamily.ca/book-of-memories/1760048/Riseborough-Daniel-Dan/service-details.php\">Hulse, Playfair and McGarry  website</a>. </strong></div>','FUNERAL DETAILS','','publish','open','closed','','funeral','','','2013-12-30 09:38:02','2013-12-30 14:38:02','',0,'https://sofits.ca/?p=1050',0,'post','',0),(1051,7,'2013-12-30 09:33:21','2013-12-30 14:33:21','Dan Riseborough\'s funeral will be held on Friday, January 3.   First visitation begins at 1:00, the service follows at 2:30,    with a reception after the service.\r\n<div>St. Laurent Chapel of Hulse, Playfair &amp; McGarry</div>\r\n<div>1200 Ogilvie Road Ottawa, ON</div>\r\n<div></div>\r\n<div>Full details can be found at the <strong><a href=\"https://www.mcgarryfamily.ca/book-of-memories/1760048/Riseborough-Daniel-Dan/service-details.php\">Hulse, Playfair and McGarry  website</a>. </strong></div>','Funeral Details','','inherit','open','closed','','1050-revision-v1','','','2013-12-30 09:33:21','2013-12-30 14:33:21','',1050,'https://sofits.ca/2013/12/30/1050-revision-v1/',0,'revision','',0),(1052,7,'2013-12-30 09:37:31','2013-12-30 14:37:31','Dan Riseborough\'s funeral will be held on Friday, January 3.   at  the St. Laurent Chapel of Hulse, Playfair &amp; McGarry,  1200 Ogilvie Road Ottawa, ON\n\n&nbsp;\n\nFirst visitation begins at 1:00, the service  at 2:30,   and a reception to follow.\n\n&nbsp;\n<div>Full details can be found at the <strong><a href=\"https://www.mcgarryfamily.ca/book-of-memories/1760048/Riseborough-Daniel-Dan/service-details.php\">Hulse, Playfair and McGarry  website</a>. </strong></div>','Funeral Details','','inherit','open','closed','','1050-autosave-v1','','','2013-12-30 09:37:31','2013-12-30 14:37:31','',1050,'https://sofits.ca/2013/12/30/1050-autosave-v1/',0,'revision','',0),(1053,7,'2013-12-30 09:38:02','2013-12-30 14:38:02','Dan Riseborough\'s funeral will be held on Friday, January 3.   at  the St. Laurent Chapel of Hulse, Playfair &amp; McGarry,  1200 Ogilvie Road Ottawa, ON\r\n\r\n&nbsp;\r\n\r\nFirst visitation begins at 1:00, the service  at 2:30,   and a reception to follow.\r\n\r\n&nbsp;\r\n<div>Full details can be found at the <strong><a href=\"https://www.mcgarryfamily.ca/book-of-memories/1760048/Riseborough-Daniel-Dan/service-details.php\">Hulse, Playfair and McGarry  website</a>. </strong></div>','FUNERAL DETAILS','','inherit','open','closed','','1050-revision-v1','','','2013-12-30 09:38:02','2013-12-30 14:38:02','',1050,'https://sofits.ca/2013/12/30/1050-revision-v1/',0,'revision','',0),(1054,7,'2014-01-05 16:38:48','2014-01-05 21:38:48','<h2>For a more up to date and extensive collection of training articles, check out (or ask to join - it\'s not a public group) the Sofits training articles Facebook page.</h2>\r\n<h2><a href=\"httpss://www.facebook.com/groups/331593340665743/\">httpss://www.facebook.com/groups/331593340665743/</a></h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"https://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"https://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30 and wildly inaccurate.\r\n\r\n<a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n\r\n<a href=\"https://skitrails.xcottawa.ca/skitrails_gatineau_park.php\">XCOttawa Gatineau Park Ski Trail Reports </a>\r\n<h2></h2>\r\n<h2></h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n\r\n<a href=\"https://www.theweathernetwork.com/weather/canada/quebec/chelsea\">The Weather Network - Chelsea</a>\r\n\r\n<a href=\"https://weather.gc.ca/radar/index_e.html?id=XFT\">Franktown Radar </a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a href=\"https://www.precisionnutrition.com/working-out-when-sick\" target=\"_blank\" rel=\"noopener noreferrer\">Should you exercise when you\'re sick?</a>:  a detailed discussion of pros and cons, including discussion of how to adapt your training when sick.\r\n\r\n<a href=\"https://www.sciencedaily.com/releases/2014/05/140530154109.htm\" target=\"_blank\" rel=\"noopener noreferrer\">Quality, not quantity, counts most in exercise, diet</a>\r\n\r\n<a href=\"https://well.blogs.nytimes.com/2014/06/11/judging-badly-how-hard-we-exercise/?_php=true&amp;_type=blogs&amp;_php=true&amp;_type=blogs&amp;ref=health&amp;_r=2&amp;\" target=\"_blank\" rel=\"noopener noreferrer\">Overestimating How Hard We Exercise</a>\r\n\r\n<a href=\"https://www.iawr-connect.com/training/older-does-not-mean-slower-2/\" target=\"_blank\" rel=\"noopener noreferrer\">Research Shows – Older Does NOT Mean Slower</a>\r\n\r\n<a href=\"https://running.competitor.com/2014/06/training/study-run-faster-to-ride-better_43375\" target=\"_blank\" rel=\"noopener noreferrer\">Run Faster To Ride Better </a>\r\n\r\n<a href=\"https://www.220triathlon.com/training/long-distance/can-heavy-lifting-increase-your-endurance-performance/8724.html\" target=\"_blank\" rel=\"noopener noreferrer\">Can heavy lifting increase your endurance performance?</a>\r\n\r\n<a href=\"https://home.trainingpeaks.com/blog/article/the-1-rule-of-endurance-training?utm_source=tpr&amp;utm_medium=email&amp;utm_content=utb11&amp;utm_campaign=utb\" target=\"_blank\" rel=\"noopener noreferrer\">The #1 Rule of Endurance Training</a>\r\n<a href=\"https://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\" rel=\"noopener noreferrer\">Molecular secret of short, intense workouts clarified</a>\r\n<p id=\"page-title\"><a href=\"https://www.runnersworld.com/injury-prevention-recovery/hip-weakness-and-knee-pain\" target=\"_blank\" rel=\"noopener noreferrer\">Hip Weakness and Knee Pain</a></p>\r\n\r\n<h3><span style=\"text-decoration: underline; color: #ff0000;\">Some links about the importance of recovery:</span></h3>\r\n<ul>\r\n 	<li>Joe Friel\'s article \"<a href=\"https://thesportfactory.com/site/trainingnews/Fitness_Depends_on_Recovery_257.shtml\" target=\"_blank\" rel=\"noopener noreferrer\">Fitness depends on Recovery</a>\"</li>\r\n 	<li>a cycling article \"<a href=\"https://www.climbbybike.com/cycling-training-and-supercompensation.asp\" target=\"_blank\" rel=\"noopener noreferrer\">Training, resting and supercompensation</a>\"</li>\r\n</ul>\r\n<a href=\"https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\r\n\r\n<a href=\"https://www.iawr-connect.com/training/what-age-too-old-running-racing/\">What Age is Too Old for Running and Racing?</a>\r\n\r\n<a title=\"binder\" href=\"https://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" https://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"https://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" https://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"https://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" https://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\r\n\r\n<a href=\"https://run-fit.com/busting-through-plateaus\" target=\"_blank\" rel=\"noopener noreferrer\">A nice, short article for those creating their own training plans</a>\r\n\r\n<a href=\"https://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\" rel=\"noopener noreferrer\">Swimming compared to other aerobic activities</a>\r\n\r\n<a href=\"https://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\" rel=\"noopener noreferrer\">Combat Negative Self-Talk</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\" rel=\"noopener noreferrer\">Common Training Mistakes - for all of us!</a>\r\n\r\n<a title=\"HIT?\" href=\"https://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\" rel=\"noopener noreferrer\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\r\n\r\n<a href=\"https://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\r\n\r\n<a href=\"https://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\r\n\r\n<a href=\"https://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\r\n\r\n<a href=\"https://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\r\n\r\n<a href=\"https://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\r\n\r\n<a href=\"https://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\r\n\r\n<a href=\"https://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\r\n\r\n<a href=\"https://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\r\n\r\n<a href=\"https://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\r\n\r\n<a href=\"https://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\r\n\r\n<a href=\"https://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\r\n\r\n<a href=\"https://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\r\n\r\n<a href=\"https://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\r\n\r\n<a href=\"https://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\r\n\r\n<a href=\"https://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>BOOKS</strong>\r\n\r\n<em><strong>Books About Running: (Do you need extra motivation to get out the door for that run?  )</strong></em>\r\n\r\nBorn to Run - McDougall  (loved this book, it kindled an urge to resume  running  after being injured)\r\n\r\nEat and Run - Jurek ( same characters, different author,  seemed like  a companion book to Born to Run)\r\n\r\nWhy I Run - Sutcliffe (local journalist, enthusiastic and self-styled -\"ordinary\" runner.)\r\n\r\nRunning with the Mind of Meditation - Mipham (interesting ideas about the different stages runners go through)\r\n\r\nThe Grace to Race - Sister Madonna Buder (not a literary masterpiece but an inspiring tale  of the octogenarian nun who competes in Ironmen.)\r\n\r\n<em><strong>Books About Training, Exercise, and Aging Well:</strong></em>\r\n\r\nCross Training - Fitzgerald (Thanks Pat - just spent the weekend reading this  - great book!  If you read only one training book, read this.)\r\n\r\nCycling Past 50 - Friel (all of his books are highly recommended, but perhaps this  is most relevant to our group)\r\n\r\nTriathlete\'s Training Bible - Friel\r\n\r\nCyclists\'s Training Bible - Friel\r\n\r\nTotal Heart Rate Training - Friel\r\n\r\nRun: Running by Feel - Fitzgerald (many AHA! moments in this book, but learn to train before you read it).\r\n\r\nYounger Next Year: Crowley (lots of sensible advice, easily read, thanks Susan!)\r\n\r\nWhich Came First Cardio or Weights - Hutchison (a myth buster)\r\n\r\nThe Cure for Everything - Caulfield (in the same vein as the previous book, but not just exercise)\r\n\r\n<em><strong>Food and Healthy Eating:</strong></em> Many of these books are from opposing corners of the kitchen, so to speak, but it was interesting to see what they actually agreed on!\r\n\r\nThe Omnivore\'s Dilemma - Pollan (the book that launched me on this journey - a must read!  I love his writing. Thank you Susan)\r\n\r\nThe China Study - Campbell\r\n\r\nWhat to Eat - Nestle ( a thorough  analysis - usually scathing -  of all the food you will encounter in a food store.)\r\n\r\nDiet For a Small Planet - Lappé ( not a new book - you either have read this or must read it)\r\n\r\nWhy We Get Fat ( you don\'t want to know what you are eating)\r\n\r\nEat and Run - Jurek\r\n\r\nPaleo Diet - Cordain/Friel\r\n\r\nFood Rules -  Pollan (a simple guide to eating healthily)\r\n\r\nWheat Belly - Davis\r\n\r\nCooked - Pollan (thanks again, Susan, an inspiring and entertaining book! ).\r\n\r\nWild Fermentation - Katz (how to bring healthy microbes back into our modern lives)\r\n\r\n<em><strong>Nature and Health</strong></em><em><strong>  </strong></em>We all know that exercise is more fun outdoors.  These two books confirm just HOW important it  is to our health.\r\n\r\nThe Nature Principle - Louv (\"why we need a botanical sense of place\", \"what if we take pride in our diverse and fascinating bioregion\", \"knowing who you are by where you are\" - \"the garden creates the gardener \". This book offers hope in the face of all the terrible things that are happening to our natural world.\r\n\r\nYour Brain on Nature - Selhub/Logan (scientific evidence for things you already know from experience).','LINKS & BOOKS','','publish','open','closed','','links-to-skiing-and-related-information','','','2019-09-14 10:35:16','2019-09-14 14:35:16','',0,'https://sofits.ca/?page_id=1054',0,'page','',0),(1055,7,'2014-01-05 16:27:04','2014-01-05 21:27:04','','Links to skiing and related information','','inherit','open','closed','','1054-revision-v1','','','2014-01-05 16:27:04','2014-01-05 21:27:04','',1054,'https://sofits.ca/2014/01/05/1054-revision-v1/',0,'revision','',0),(1056,7,'2014-01-05 16:30:20','2014-01-05 21:30:20','<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a href=\"https://www.xcottawa.ca\">XC Ottawa website</a>','Links to skiing and related information','','inherit','open','closed','','1054-revision-v1','','','2014-01-05 16:30:20','2014-01-05 21:30:20','',1054,'https://sofits.ca/2014/01/05/1054-revision-v1/',0,'revision','',0),(1057,7,'2014-01-05 16:37:41','2014-01-05 21:37:41','<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"https://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"https://https://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>','Links to skiing and related information','','inherit','open','closed','','1054-revision-v1','','','2014-01-05 16:37:41','2014-01-05 21:37:41','',1054,'https://sofits.ca/2014/01/05/1054-revision-v1/',0,'revision','',0),(1058,7,'2014-01-05 16:38:25','2014-01-05 21:38:25','<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"https://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"https://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>','Links to skiing and related information','','inherit','open','closed','','1054-revision-v1','','','2014-01-05 16:38:25','2014-01-05 21:38:25','',1054,'https://sofits.ca/2014/01/05/1054-revision-v1/',0,'revision','',0),(1059,7,'2014-01-05 16:38:48','2014-01-05 21:38:48',' ','','','publish','open','closed','','1059','','','2014-01-05 16:38:48','2014-01-05 21:38:48','',0,'https://sofits.ca/2014/01/05/1059/',18,'nav_menu_item','',0),(1060,7,'2014-01-05 16:42:09','2014-01-05 21:42:09','I\'ve just added a page with a few skiing related links.  Please comment if you know of other links of general interest.','Links added','','publish','open','closed','','links-added','','','2014-01-05 16:42:09','2014-01-05 21:42:09','',0,'https://sofits.ca/?p=1060',0,'post','',0),(1061,7,'2014-01-05 16:41:19','2014-01-05 21:41:19','I\'ve just added a page with a few skiing related links.  Please comment if you know of other links of general interest.','Links added','','inherit','open','closed','','1060-revision-v1','','','2014-01-05 16:41:19','2014-01-05 21:41:19','',1060,'https://sofits.ca/2014/01/05/1060-revision-v1/',0,'revision','',0),(1062,7,'2014-01-05 16:43:01','2014-01-05 21:43:01','<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"https://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"https://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-05 16:43:01','2014-01-05 21:43:01','',1054,'https://sofits.ca/2014/01/05/1054-revision-v1/',0,'revision','',0),(1070,7,'2014-01-08 08:16:37','2014-01-08 13:16:37','<strong><a href=\"https://sofits.ca/fridays-stuff/fri-jan-10/\">CLICK HERE FOR DETAILS</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','JAN. 10  TRAINING','','publish','open','closed','','jan-10-training','','','2014-01-08 08:20:40','2014-01-08 13:20:40','',0,'https://sofits.ca/?p=1070',0,'post','',0),(1071,7,'2014-01-08 08:16:37','2014-01-08 13:16:37','Details are posted\r\n\r\nhttps://sofits.ca/fridays-stuff/fri-jan-10/','JAN. 10  TRAINING','','inherit','open','closed','','1070-revision-v1','','','2014-01-08 08:16:37','2014-01-08 13:16:37','',1070,'https://sofits.ca/2014/01/08/1070-revision-v1/',0,'revision','',0),(1072,7,'2014-01-08 08:17:37','2014-01-08 13:17:37','Details are posted  under <strong><a href=\"https://sofits.ca/fridays-stuff/fri-jan-10/\">WEEKLY GROUP TRAINING/JANUARY 10</a></strong>\r\n\r\n&nbsp;','JAN. 10  TRAINING','','inherit','open','closed','','1070-revision-v1','','','2014-01-08 08:17:37','2014-01-08 13:17:37','',1070,'https://sofits.ca/2014/01/08/1070-revision-v1/',0,'revision','',0),(1073,7,'2014-01-08 08:19:05','2014-01-08 13:19:05','Details are posted  under\r\n\r\n<strong><a href=\"https://sofits.ca/fridays-stuff/fri-jan-10/\">WEEKLY GROUP TRAINING/JANUARY 10</a></strong>\r\n\r\n&nbsp;','JAN. 10  TRAINING','','inherit','open','closed','','1070-revision-v1','','','2014-01-08 08:19:05','2014-01-08 13:19:05','',1070,'https://sofits.ca/2014/01/08/1070-revision-v1/',0,'revision','',0),(1074,7,'2014-01-08 08:20:40','2014-01-08 13:20:40','<strong><a href=\"https://sofits.ca/fridays-stuff/fri-jan-10/\">CLICK HERE FOR DETAILS</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','JAN. 10  TRAINING','','inherit','open','closed','','1070-revision-v1','','','2014-01-08 08:20:40','2014-01-08 13:20:40','',1070,'https://sofits.ca/2014/01/08/1070-revision-v1/',0,'revision','',0),(1075,7,'2019-09-14 10:34:56','2019-09-14 14:34:56','<h2>For a more up to date and extensive collection of training articles, check out (or ask to join - it\'s not a public group) the Sofits training articles Facebook page.</h2>\n<h2>httpss://www.facebook.com/groups/331593340665743/</h2>\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\n<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\n\n<a title=\"XC Ottawa\" href=\"https://www.xcottawa.ca\">XC Ottawa website</a>\n\n<a title=\"ski conditions\" href=\"https://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30 and wildly inaccurate.\n\n<a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\n\n<a href=\"https://skitrails.xcottawa.ca/skitrails_gatineau_park.php\">XCOttawa Gatineau Park Ski Trail Reports </a>\n<h2></h2>\n<h2></h2>\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\n\n<a href=\"https://www.theweathernetwork.com/weather/canada/quebec/chelsea\">The Weather Network - Chelsea</a>\n\n<a href=\"https://weather.gc.ca/radar/index_e.html?id=XFT\">Franktown Radar </a>\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\n</span></span></h2>\n<a href=\"https://www.precisionnutrition.com/working-out-when-sick\" target=\"_blank\" rel=\"noopener noreferrer\">Should you exercise when you\'re sick?</a>:  a detailed discussion of pros and cons, including discussion of how to adapt your training when sick.\n\n<a href=\"https://www.sciencedaily.com/releases/2014/05/140530154109.htm\" target=\"_blank\" rel=\"noopener noreferrer\">Quality, not quantity, counts most in exercise, diet</a>\n\n<a href=\"https://well.blogs.nytimes.com/2014/06/11/judging-badly-how-hard-we-exercise/?_php=true&amp;_type=blogs&amp;_php=true&amp;_type=blogs&amp;ref=health&amp;_r=2&amp;\" target=\"_blank\" rel=\"noopener noreferrer\">Overestimating How Hard We Exercise</a>\n\n<a href=\"https://www.iawr-connect.com/training/older-does-not-mean-slower-2/\" target=\"_blank\" rel=\"noopener noreferrer\">Research Shows – Older Does NOT Mean Slower</a>\n\n<a href=\"https://running.competitor.com/2014/06/training/study-run-faster-to-ride-better_43375\" target=\"_blank\" rel=\"noopener noreferrer\">Run Faster To Ride Better </a>\n\n<a href=\"https://www.220triathlon.com/training/long-distance/can-heavy-lifting-increase-your-endurance-performance/8724.html\" target=\"_blank\" rel=\"noopener noreferrer\">Can heavy lifting increase your endurance performance?</a>\n\n<a href=\"https://home.trainingpeaks.com/blog/article/the-1-rule-of-endurance-training?utm_source=tpr&amp;utm_medium=email&amp;utm_content=utb11&amp;utm_campaign=utb\" target=\"_blank\" rel=\"noopener noreferrer\">The #1 Rule of Endurance Training</a>\n<a href=\"https://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\" rel=\"noopener noreferrer\">Molecular secret of short, intense workouts clarified</a>\n<p id=\"page-title\"><a href=\"https://www.runnersworld.com/injury-prevention-recovery/hip-weakness-and-knee-pain\" target=\"_blank\" rel=\"noopener noreferrer\">Hip Weakness and Knee Pain</a></p>\n\n<h3><span style=\"text-decoration: underline; color: #ff0000;\">Some links about the importance of recovery:</span></h3>\n<ul>\n 	<li>Joe Friel\'s article \"<a href=\"https://thesportfactory.com/site/trainingnews/Fitness_Depends_on_Recovery_257.shtml\" target=\"_blank\" rel=\"noopener noreferrer\">Fitness depends on Recovery</a>\"</li>\n 	<li>a cycling article \"<a href=\"https://www.climbbybike.com/cycling-training-and-supercompensation.asp\" target=\"_blank\" rel=\"noopener noreferrer\">Training, resting and supercompensation</a>\"</li>\n</ul>\n<a href=\"https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\n\n<a href=\"https://www.iawr-connect.com/training/what-age-too-old-running-racing/\">What Age is Too Old for Running and Racing?</a>\n\n<a title=\"binder\" href=\"https://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271\">understanding-your-natural-running-pace</a>\n\n<a href=\"https://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\n\n<a href=\"https://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\n\n<a href=\" https://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\n\n<a href=\"https://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\n\n<a href=\" https://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\n\n<a href=\"https://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\n\n<a href=\" https://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\n\n<a href=\"https://run-fit.com/busting-through-plateaus\" target=\"_blank\" rel=\"noopener noreferrer\">A nice, short article for those creating their own training plans</a>\n\n<a href=\"https://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\" rel=\"noopener noreferrer\">Swimming compared to other aerobic activities</a>\n\n<a href=\"https://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\" rel=\"noopener noreferrer\">Combat Negative Self-Talk</a>\n\n<a href=\"https://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\" rel=\"noopener noreferrer\">Common Training Mistakes - for all of us!</a>\n\n<a title=\"HIT?\" href=\"https://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\" rel=\"noopener noreferrer\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\n\n<a href=\"https://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\n\n<a href=\"https://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\n\n<a href=\"https://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\n\n<a href=\"https://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\n\n<a href=\"https://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\n\n<a href=\"https://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\n\n<a href=\"https://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\n\n<a href=\"https://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\n\n<a href=\"https://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\n\n<a href=\"https://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\n\n<a href=\"https://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\n\n<a href=\"https://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\n\n<a href=\"https://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\n\n<a href=\"https://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\n\n<a href=\"https://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\n\n&nbsp;\n\n&nbsp;\n\n<strong>BOOKS</strong>\n\n<em><strong>Books About Running: (Do you need extra motivation to get out the door for that run?  )</strong></em>\n\nBorn to Run - McDougall  (loved this book, it kindled an urge to resume  running  after being injured)\n\nEat and Run - Jurek ( same characters, different author,  seemed like  a companion book to Born to Run)\n\nWhy I Run - Sutcliffe (local journalist, enthusiastic and self-styled -\"ordinary\" runner.)\n\nRunning with the Mind of Meditation - Mipham (interesting ideas about the different stages runners go through)\n\nThe Grace to Race - Sister Madonna Buder (not a literary masterpiece but an inspiring tale  of the octogenarian nun who competes in Ironmen.)\n\n<em><strong>Books About Training, Exercise, and Aging Well:</strong></em>\n\nCross Training - Fitzgerald (Thanks Pat - just spent the weekend reading this  - great book!  If you read only one training book, read this.)\n\nCycling Past 50 - Friel (all of his books are highly recommended, but perhaps this  is most relevant to our group)\n\nTriathlete\'s Training Bible - Friel\n\nCyclists\'s Training Bible - Friel\n\nTotal Heart Rate Training - Friel\n\nRun: Running by Feel - Fitzgerald (many AHA! moments in this book, but learn to train before you read it).\n\nYounger Next Year: Crowley (lots of sensible advice, easily read, thanks Susan!)\n\nWhich Came First Cardio or Weights - Hutchison (a myth buster)\n\nThe Cure for Everything - Caulfield (in the same vein as the previous book, but not just exercise)\n\n<em><strong>Food and Healthy Eating:</strong></em> Many of these books are from opposing corners of the kitchen, so to speak, but it was interesting to see what they actually agreed on!\n\nThe Omnivore\'s Dilemma - Pollan (the book that launched me on this journey - a must read!  I love his writing. Thank you Susan)\n\nThe China Study - Campbell\n\nWhat to Eat - Nestle ( a thorough  analysis - usually scathing -  of all the food you will encounter in a food store.)\n\nDiet For a Small Planet - Lappé ( not a new book - you either have read this or must read it)\n\nWhy We Get Fat ( you don\'t want to know what you are eating)\n\nEat and Run - Jurek\n\nPaleo Diet - Cordain/Friel\n\nFood Rules -  Pollan (a simple guide to eating healthily)\n\nWheat Belly - Davis\n\nCooked - Pollan (thanks again, Susan, an inspiring and entertaining book! ).\n\nWild Fermentation - Katz (how to bring healthy microbes back into our modern lives)\n\n<em><strong>Nature and Health</strong></em><em><strong>  </strong></em>We all know that exercise is more fun outdoors.  These two books confirm just HOW important it  is to our health.\n\nThe Nature Principle - Louv (\"why we need a botanical sense of place\", \"what if we take pride in our diverse and fascinating bioregion\", \"knowing who you are by where you are\" - \"the garden creates the gardener \". This book offers hope in the face of all the terrible things that are happening to our natural world.\n\nYour Brain on Nature - Selhub/Logan (scientific evidence for things you already know from experience).','LINKS & BOOKS','','inherit','open','closed','','1054-autosave-v1','','','2019-09-14 10:34:56','2019-09-14 14:34:56','',1054,'https://sofits.ca/2014/01/08/1054-autosave-v1/',0,'revision','',0),(1076,7,'2014-01-08 15:01:42','2014-01-08 20:01:42','<h2><span style=\"color: #008000;\">SKIING</span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"https://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"https://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\"><a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a></a>\r\n<h2><span style=\"color: #008000;\">WEATHER</span></h2>\r\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n<h2><span style=\"color: #008000;\">General Fitness</span></h2>\r\n<a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" https://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"https://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" https://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"https://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" https://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-08 15:01:42','2014-01-08 20:01:42','',1054,'https://sofits.ca/2014/01/08/1054-revision-v1/',0,'revision','',0),(1077,7,'2014-01-08 15:07:40','2014-01-08 20:07:40','<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"https://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"https://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"color: #008000;\">(see also <a href=\"../information-inspiration/links/\">../information-inspiration/links/</a>)</span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" https://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"https://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" https://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"https://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" https://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>','LINKS:','','inherit','open','closed','','1054-revision-v1','','','2014-01-08 15:07:40','2014-01-08 20:07:40','',1054,'https://sofits.ca/2014/01/08/1054-revision-v1/',0,'revision','',0),(1078,7,'2014-01-08 15:09:19','2014-01-08 20:09:19','<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"https://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"https://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"color: #008000;\">(see also <a href=\"../information-inspiration/links/\">../information-inspiration/links/</a>)</span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" https://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"https://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" https://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"https://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" https://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>','LINKS: please comment if you know of other links of general interest.','','inherit','open','closed','','1054-revision-v1','','','2014-01-08 15:09:19','2014-01-08 20:09:19','',1054,'https://sofits.ca/2014/01/08/1054-revision-v1/',0,'revision','',0),(1079,7,'2014-01-08 23:50:59','2014-01-09 04:50:59','<h2>Please comment if you know of other links of general interest.</h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"https://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"https://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"color: #008000;\">(see also <a href=\"../information-inspiration/links/\">../information-inspiration/links/</a>)</span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" https://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"https://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" https://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"https://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" https://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-08 23:50:59','2014-01-09 04:50:59','',1054,'https://sofits.ca/2014/01/08/1054-revision-v1/',0,'revision','',0),(1094,7,'2014-01-28 08:16:37','2014-01-28 13:16:37','[yop_poll id=\"38\"]\r\n\r\n&nbsp;\r\n\r\n&nbsp;','AFTERNOON JAN 31','','publish','open','closed','','afternoon-attendance-jan-31','','','2014-01-28 10:08:01','2014-01-28 15:08:01','',0,'https://sofits.ca/?p=1094',0,'post','',0),(1095,7,'2014-01-20 08:16:37','2014-01-20 13:16:37','<span style=\"text-decoration: underline;\"><strong>CLASSIC SKIING</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000;\"><strong>12:45 from P8.  </strong></span></span>\r\n\r\nSame format as last week. Arrive at 12:30, start skiing by 12:45, ski to Penguin Picnic Area (top of the first hill heading towards P5) and keep skiing around until the practice starts at 1:20\r\n\r\nWe have only 4 official workouts left . This one will be a REAL workout, so check back later for details on the warmup, which I will post by Thursday evening, and which you should do on your own between 12:45 and 1:20.\r\n\r\nIt will be cold out, so plan to keep moving, dress appropriately, bring dry clothes, hot drink, and blah, blah, blah.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"36\"]','Friday January 24','','inherit','open','closed','','1094-revision-v1','','','2014-01-20 08:16:37','2014-01-20 13:16:37','',1094,'https://sofits.ca/2014/01/20/1094-revision-v1/',0,'revision','',0),(1096,7,'2014-01-20 08:17:23','2014-01-20 13:17:23','<span style=\"text-decoration: underline;\"><strong>CLASSIC SKIING</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000;\"><strong>12:45 from P8.  </strong></span></span>\r\n\r\nSame format as last week. Arrive at 12:30, start skiing by 12:45, ski to Penguin Picnic Area (top of the first hill heading towards P5) and beyond, and keep skiing around until the practice starts at 1:20\r\n\r\nWe have only 4 official workouts left . This one will be a REAL workout, so check back later for details on the warmup, which I will post by Thursday evening, and which you should do on your own between 12:45 and 1:20.\r\n\r\nIt will be cold out, so plan to keep moving, dress appropriately, bring dry clothes, hot drink, and blah, blah, blah.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"36\"]','Friday January 24','','inherit','open','closed','','1094-revision-v1','','','2014-01-20 08:17:23','2014-01-20 13:17:23','',1094,'https://sofits.ca/2014/01/20/1094-revision-v1/',0,'revision','',0),(1097,7,'2014-01-28 08:19:26','2014-01-28 13:19:26','<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">Morning Session: 9:45 arrival (or earlier) at P8</span></span>,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong><span style=\"color: #000000;\">new skill</span>,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is useful for both.\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">Afternoon Ski: </span></strong></span>  I suggest you contact the people you would like to ski with (see poll for who is planning to be out), and use Facebook to agree on a meeting place.   This session is not coached, but the weather should be great for a long ski.','TRAINING JAN 31','','publish','open','closed','','january-24-attendance','','','2014-01-29 22:31:34','2014-01-30 03:31:34','',0,'https://sofits.ca/?p=1097',0,'post','',0),(1098,7,'2014-01-20 08:19:26','2014-01-20 13:19:26','[yop_poll id=\"36\"]','January 24 Attendance','','inherit','open','closed','','1097-revision-v1','','','2014-01-20 08:19:26','2014-01-20 13:19:26','',1097,'https://sofits.ca/2014/01/20/1097-revision-v1/',0,'revision','',0),(1099,7,'2014-01-20 08:20:02','2014-01-20 13:20:02','<span style=\"text-decoration: underline;\"><strong>CLASSIC SKIING</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000;\"><strong>12:45 from P8.  </strong></span></span>\r\n\r\nSame format as last week. Arrive at 12:30, start skiing by 12:45, ski to Penguin Picnic Area (top of the first hill heading towards P5) and beyond, and keep skiing around until the practice starts at 1:20\r\n\r\nWe have only 4 official workouts left . This one will be a REAL workout, so check back later for details on the warmup, which I will post by Thursday evening, and which you should do on your own between 12:45 and 1:20.\r\n\r\nIt will be cold out, so plan to keep moving, dress appropriately, bring dry clothes, hot drink, and blah, blah, blah.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday January 24','','inherit','open','closed','','1094-revision-v1','','','2014-01-20 08:20:02','2014-01-20 13:20:02','',1094,'https://sofits.ca/2014/01/20/1094-revision-v1/',0,'revision','',0),(1100,7,'2014-01-20 08:21:21','2014-01-20 13:21:21','<span style=\"text-decoration: underline;\"><strong>CLASSIC SKIING</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000;\"><strong>12:45 from P8.  </strong></span></span>\r\n\r\nSame format as last week. Arrive at 12:30, DO NOT WAIT, start skiing by 12:45, ski to Penguin Picnic Area (top of the first hill heading towards P5) and beyond, and keep skiing around until the practice starts at 1:20\r\n\r\nWe have only 4 official workouts left . This one will be a REAL workout, so check back later for details on the specific warmup, which I will post by Thursday evening, and which you should do on your own between 12:45 and 1:20.\r\n\r\nIt will be cold out, so plan to keep moving, dress appropriately, bring dry clothes, hot drink, and blah, blah, blah.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday January 24','','inherit','open','closed','','1094-revision-v1','','','2014-01-20 08:21:21','2014-01-20 13:21:21','',1094,'https://sofits.ca/2014/01/20/1094-revision-v1/',0,'revision','',0),(1101,7,'2014-01-20 08:22:02','2014-01-20 13:22:02','[yop_poll id=\"36\"]','Attendance for Jan 24','','inherit','open','closed','','1097-revision-v1','','','2014-01-20 08:22:02','2014-01-20 13:22:02','',1097,'https://sofits.ca/2014/01/20/1097-revision-v1/',0,'revision','',0),(1102,7,'2014-01-28 08:23:19','2014-01-28 13:23:19','[yop_poll id=\"37\"]','MORNING JAN 31','','publish','open','closed','','morning-attendance-jan-31','','','2014-01-28 10:07:18','2014-01-28 15:07:18','',0,'https://sofits.ca/?p=1102',0,'post','',0),(1103,7,'2014-01-20 08:23:19','2014-01-20 13:23:19','Details to be posted by Thursday evening.','Warm Up and Workout for Jan 24','','inherit','open','closed','','1102-revision-v1','','','2014-01-20 08:23:19','2014-01-20 13:23:19','',1102,'https://sofits.ca/2014/01/20/1102-revision-v1/',0,'revision','',0),