Coming Up:

• Ulf is away this week. There is NO formal training this week. Below is suggested training for those of you who are here. 😀

Monday July 22:

• Strength Training
  • As usual

Tuesday July: 23

• Who: Summer Program
  Where: Your Choice
  When: You Decide
  What: 
  • Intensity
    • Run or Roller Ski (bike is also an option)
    • 25 min (13-15 year olds), 35 min (16-17 year olds) 45 min (18+ years) of intensity (depending on who you are)
      • What: 
      • Warm Up – 20min – include mobility and activation
      • 3-5 x 9min w/2-3 min Recovery @Z4
      • 15min Cool down
  • Bring:
    • Drinkbelt, Change of clothes

Wednesday July 24:

• XC – On Your Own
  • 1.0 to 2.0 hrs run or Roller Ski (This is Z1 , which means “conversation” pace)

Thursday July 25:

• Who: Thursday Group
• Where: Up to you 😀
• When: You Choose
• What: 
  • Training: – Roller Skiing Technique
  • Pick some part of your skiing that you know needs work. Come up with a plan to:
    • Identify the “problem” (2min)
    • Decide on drills to use to address the “problem” (5min)
    • Use drills (30min)
    • Reflect on efficacy of the drills (5min)
    • Ski…focus on what you have just been working on (45min)
  • Make sure the warm-Up Routine is part of the session – Includes Mobility and Activation

Friday July 26:

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

Saturday July 27:

• Who: Summer Program
• Where: You Choose
• When: You decide
• What:  Intensity (Roller Ski, Run, or Bike)
  • Training:
    • Warm Up – 20min – include mobility and activation
    • Fartlek (Speedplay)
      • 25 min (13-15 year olds), 35 min (16-17 year olds) 45 min (18+ years) of intensity (depending on who you are)
    • 15min Cool down
    • 10 min Mobility Routine
• Bring:
  • Drinkbelt, Change of clothes

• Adult Roller Skiing:
  • There is NO Adult Roller Skiing this Saturday

Sunday July 28:

• Suggested Training
• LSD
• 2.0 to 2.5 to hrs