Week #16 of 2018-19
Coming Up:
- Coach Meeting – Thursday August 30
- Week #5 of the Ski Specific Dryland training
- Week #5 – Volume Week (2 more weeks of volume!)
- Adult Roller Ski – Classic RS
Monday August 13:
- XC: Adult Strength at Performance 104
- Performance 104
- 6:30 to 7:30
Tuesday August 14:
- Who: Summer Training Athletes
- Where: Harelak Park
- When: 6:30 – 8:00 pm
- What: Intensity on FOOT
- 2 or 3 x 8min (8 x 40s Z4/20s Z1) w/3min R
- Technique: Your best running Intervals!!!
- Bring Striding Poles and, well, running shoes!!
Wednesday August 15:
- XC – Suggested Training LSD
- 1.5 to 2 hrs slow, easy run or bike
Thursday August 16:
- Who: Year Round Athletes in the Summer Program
- Where: Keilor Road.
- When: 6:30 – 8:00 pm
- What:
- “Natural Strength”, Core, and “Base Training” on SKATE roller skis
- 15min No poles (gradual incline is best)
- 20min DP with emphasis on “dropping” on to your poles
- 15 “single stride/stick” (upper body only)
- 20 min Uphill DP (medium incline is best)
- Try to do this as “Slow Motion)
- 10 min Slo-mo Kick DP
- 10 min Cool down
- “Natural Strength”, Core, and “Base Training” on SKATE roller skis
- Technique: CLASSIC Roller skiing
Friday August 17:
- Recovery Day
- Easy run/walk/ski, some core, and light stretching.
Saturday August 18:
- Summer Program
- Where: McKinnon Ravine
- When: 9:00 – 11:00
- Technique: SKATE RS
- What:
- 2-4 x 8min Z3 (continuous intensity) w/2min R
- Adult Roller Ski:
- What: SKATE RS
- Where: McKinnon Ravine
- When: 9:00 to 10:30
Sunday August 12:
- Self directed training. Long Slow Distance (LSD)
- Up to 2.5 hrs.
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