Coming Up:

• Part 2 of Physical Testing on Saturday
• We are at Hawrelak Park on Tuesday and Thursday.
• On Saturday we will be at Goldbar
• Adult Roller Skiers are also at Goldbar Park

Monday July: 1 *HAPPY CANADA DAY 🇨🇦*

• NO Strength Training
  • Strength Training

Tuesday July: 2 

• Who: Summer Program
• Where: Hawrelak Park
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Technique: Running
    • Warm-Up – Include Mobility and Activation Routine
    • Speed/Spenst – 10 x 8s Z5/52s Z1
    • Intensity: Running – 3-6 x 5min (Ski Striding @Z4) w/2min R
  • Bring:
    • Striding poles, Drinkbelt, Change of clothes

Wednesday July 3:

• XC – On Your Own
  • 1.0 to 1.5 hrs run or Roller Ski (This is Z1 , which means “conversation” pace)

Thursday July 4:

• Who: Thursday Group
• Where: Hawrelak Park
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Warm-Up Routine – Includes Mobility and Activation Routine
    • Coach Driven Strength, technique, and mobility
  • Technique: SKATE Roller Ski – 1-SK and 2-SK drills
  • Bring:
    • SK RS equipment, CLASSIC RS poles, Drinkbelt, Change of clothes

Friday July 5:

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

Saturday July 6:

• Who: Summer Program
• Where: Goldbar Pavilion
• When: 9:00 am to 11:00 am
• What:  SK RS Intervals
  • Training:
    • Warm Up – 20min – include mobility and activation
    • 10x 10s Sprints
    • 4-6 x 6min @Z4 w/3min R
• Bring:
  • SKATE RS equipment, Striding Poles, Drinkbelt, Change of clothes

• Adult Roller Skiing:
  • Where: Goldbar Park
  • When: 11:30 am to 1:00 pm
  • What:  SKATE ski technique work
    • Diagonal Stride (DS) and Double Pole (DP)
  • Bring: SKATE Roller Ski equipment, Drinkbelt, Change of clothes

Sunday July 7:

• Suggested Training
• LSD
• 1.5 to 2 to hrs