Week #17 of 2018-19

Coming Up:

• Registration for Fall Programming Now Open~~ Click HERE to register 🙂
• Coach Meeting – Tuesday August 28th
• Fast Trax TT#3 – Saturday September 1 – Chickakoo
• Week #6 of the Ski Specific Dryland training
• Week #6 – Volume Week (1 more week of volume!)
• All Program Start Up – Tuesday September 4 – Click HERE to register 🙂
• Jasper Super Camp – September 7-9 (All ages) Click HERE to register. 🙂
• Adult Roller Ski  – Classic RS

Monday August 20:

• XC: Adult Strength at Performance 104
  • Performance 104
  • 6:30 to 7:30

Tuesday August 21:

• Who: Summer Training Athletes
• Where: Hawrelak 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 22:

• XC – Suggested Training LSD
  • 1.5 to 2 hrs slow, easy run or bike

Thursday August 23:

• 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
• Technique: CLASSIC Roller skiing

Friday August 24:

• Recovery Day
  • Easy run/walk/ski, some core, and light stretching.

Saturday August 25:

• Summer Program
  • CANCELLED!!!!
  • Suggested Training:
    • 2-4 x 8min Z3 (continuous intensity) w/3min R
• Adult Roller Ski:
  • What: Classic RS
  • Where: McKinnon Ravine
  • When: 9:00 to 10:30

Sunday August 26:

• Self directed training. Long Slow Distance (LSD)
  • Up to 3 hrs.