Week #31 of 2018-19

Week #12 of Fall/Winter Program

• NOTE: The snow is predictably unpredictable at Goldbar this week, again, and it looks like running! We may choose to go skating on Saturday if no snow…Stay tuned.

Coming Up:

• NOTE: Training on Saturday’s now start at 10:00 and goes until 12 noon.
• Coach Session #4 – Saturday December 1(if no snow, we will postpone until we have good, skiable snow)
• ENSC Ski Swap – Dec 8 (Details to Come)
• ENSC and Northern AB Training Camp – December 15/16 – Hinton

Monday November 26:

• Strength Training at Performance 104 Click HERE for directions:
  • 6:30 to 7:30 at Propel Studio
  • 7:30 to 8:30 at Propel Studio

Tuesday November 27:

• Who: All Program
• Where: Goldbar Park 
• When: 6:30 – 8:00 pm
• What: 
  • Training: Maybe skiing…likely running. Stay tuned
    • Warm-Up – Includes Mobility and Activation Routine
    • Coach Driven Intensity
    • Strength Training Routine
  • Bring:
    • Skis (maybe) and appropriate equipment but likely Striding Poles, Drinkbelt, Change of clothes

Wednesday November 28:

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

Thursday November 29:

• Who: AR, YR, and YD
• Where: Goldbar Park 
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Warm-Up Routine – Includes Mobility and Activation Routine
    • Coach Driven Strength, technique, and mobility
  • Bring:
    • Striding Poles, Drinkbelt, Change of clothes

Friday November 30

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

Saturday December 1

• Training
  • Where: Goldbar Park
  • When: 10:00am to 12 noon
  • Intensity (Snow or on foot)
    • WarmUp – include activation and mobility
    • Include ski striding or sprints (if skiing)
      • 10 x10s w/50s R
    • Intensity Training at Zone4 (HIIT)
    • Core strength routine
    • Cool down

Sunday December 2

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