• Frozen Thunder – Canmore, AB – October 25-27
• ENSC Ski Swap – Sunday November 3 (Stay tuned for details)
• Lake Louise Camp – November 8-10
• First Flakes Loppet – November 16
• Hinton Loppet – November 23

Monday October 7:

• Strength Training
  • Strength as usual

Tuesday October 8:

• Who: All XC Program
• Where: Edmonton Ski Hill/Gallagher Hill
• When: 6:30 to 8:00 pm
• What: Mid-Fall Training
  • Coach Directed Training (Usually Intensity)
  • Warm-UP, Followed by specific training, and finish with Core/Strength
• Bring: Striding Poles, drink belt, warm change of clothes to change into after

Wednesday October 9:

• XC – On Your Own
  • 1.0 to 2.0 hrs run or Roller Ski (This is Z1 , which means “conversation” pace)
  • Consider Frank McNamara Fall XC Race Series. Click HERE for more info

Thursday October 10:

• Strength and Technique Thursdays
• Who: 3x/week Program
• Where: Kinsmen Sports Centre
• When: 6:30 to 8:00 pm
• What: Skate Roller Skiing
  • Various drills, strength, and agility on RS’s
• Bring: Headlamp/reflective, bright clothing, SK Roller Ski equipment (RS, poles, helmet, boots, gloves), drink belt, warm change of clothes to change into for “after”…and make sure your pole tips are SHARP!!
• Bring a Headlamp!! Did I mention bringing a headlamp…It’s dark before we finish our training now!!

Friday October 11:

Recovery Day

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

Saturday October 12:

• Who: All Programs
• Where: Goldbar
• When: 9:00 am to 11:00 am
• What:
  • Coach Driven Workouts/sessions
  • We are into “REAL” TRAINING now…😀
• Bring: What your coaches have asked you to bring, plus Ski Striding poles, change of clothes for after, and your drink belt 😀

Sunday October 13:

• Suggested Training
  • LSD – Roller Ski or run
  • 1.5 to 2.5 hrs
  • Conversational pace
  • Add 4-6 x 10s sprints w/2min R about 2/3’s into the training