Coming Up:

• We are at Hawrelak on Tuesday, Keilor Rd on Thursday, and McKinnon Ravine on Saturday
• Canmore Camp coming up – August 19-23
• Fall Programs Start Saturday September 7

Monday August 12:

• Strength Training
  • As usual

Tuesday August 13:

• Who: Summer Program
  Where: Hawrelak
  When: 6:30 to 8:00 pm
  What: 
  • Intensity
    • 3-5 x 8min (30s Z4/30s Z1) w/2min active R between sets
  • Specifics:
    • Warm Up – 20min – include mobility and activation
    • 7x8s Sprints w/52s active R
    • 25 min (13-15 year olds), 30 min (16-17 year olds) 40 min (18+ years) of intensity (depends on who you are)
    • 15min Cool down
  • Bring:
    • STRIDING POLES!!! Drinkbelt, Change of clothes

Wednesday August 14:

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

Thursday August 15:

• Who: Thursday Group
• Where: Keilor Road
• When: You Choose
• What: 
  • Training: – Roller Skiing Technique, Drills and Strength
  • Technique: SKATE
  • Warm Up – 15min – include mobility and activation
    7x8s Sprints w/52s active R (Alternate 1-SK and Offset)

Friday August 16:

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

Saturday August 17:

• Who: Summer Program
• Where: Kinsmen Sports Centre Centre Click HERE for location
• When: 9:00 am to 11:00 am
• What:  Intensity (SK Roller Ski)
  • Training:
    • Warm Up – 20min – include mobility and activation
    • 4 x 4min of 1-SK (mostly) + 4 x 4min Offset/1-SK
      • It will take approximately the same time to come down as going up
    • 15min Cool down
    • 10 min Mobility Routine
• Bring:
  • Drinkbelt, Change of clothes

• Adult Roller Skiing:
  • Kinsmen Sports Centre Click HERE for location
  • Technique: SKATE Skiing
  • Time: 11:30 to 1:00 pm
  • Bring: SKATE Ski Stuff

Sunday August 18:

• Suggested Training
• LSD
• 2.0 to 2.5 to hrs