Week #28 of 2018-19

Week #9 of Fall/Winter Program

Remember: It is dark earlier now, so we need to both be seen and be able to see!

• SO…wear a bright coloured t-shirt (if cold then wear it over your warm up jacket).
• Wear clothing with reflective material!!
• And finally, you will need a head lamp so that you can see where you are going 🙂
• NOTE: We will now train exclusively at Goldbar, except occasionally at other sites. But you will be given plenty of niotice!

Coming Up:

• Track’n Trail Club Night – Monday November 5
• Lake Louise Camp – November 9-11
• First Flakes Loppet – November 17
• AB Cup 1/2 – November 24/25 – Canmore
• Coach Session #4 – Saturday December 1
• ENSC Ski Swap – Dec 8 (Details to Come)

Monday November 5:

• Strength Training at Performance 104 Click HERE for directions:
  • 4242 99 St NW, Edmonton, AB T6E 5B3
  • Session 1: 6:30 to 7:30
  • Session 2: 7:30 to 8:30

Tuesday November 6:

• Who: All Program
• Where: Goldbar Park 
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Warm-Up Routine – Includes Mobility and Activation Routine
    • Ski Striding
    • Coach Driven Intensity
    • Strength Training Routine
  • Bring:
    • Striding Poles, Drinkbelt, Change of clothes
  • Youth Racers – Bring striding poles
    • Running Intensity
    • Moose Hoofs (Elgehuffs Esso Hill)

Wednesday November 7:

• XC – Suggested Training LSD
  • 1.5 to 2 hrs slow, easy run or bike, or Roller Ski  (This is Z1 , which means “conversation” pace)

Thursday November 8:

• TRAINING CANCELLED  due to preparation for LL Snow Camp

Friday November 9:

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

Saturday November 10: 

• NO FORMAL TRAINING DUE TO LAKE LOUISE SNOW CAMP
• Suggested Training (if not going to Camp)
  • Intensity on foot
    • WarmUp – include activation and mobility
    • Include ski striding
      • 10 x10s w/50s R
    • Intensity Training at Zone4 (HIIT)
      • 2-3 sets of 3 x 4min Z4 w/2min R between sets
    • Core strength routine
    • Cool down

Sunday November 11: 

• Suggested Training
  • LSD on bike, rollers skis, or run
  • 2 to 3hrs