Coming UP:

• Group Training
  • Monday – Zoom Strength @9:00 am (Youth)
  • Monday – Zoom Strength @7:00 pm (All)
  • Tuesday at Edmonton Ski Hill – Intensity – WE WILL TRY THIS AGAIN
    • Youth and Adults – Ladder Workout – Bring striding poles
• Thursday at Government House – back parking lot – Strength and Coordination
• Saturday
  • Adult Roller Ski Group – Saturday at Kinsmen Fitness Centre – yes, 😀
  • MWC/Adults at Kinsmen Fitness Centre
  • 5KM SK RS TT for those in Summer Program Specific

Monday July 6 :

• Strength Training
  • Zoom Strength AM
    • When: 9:00 am
    • Where: Your Home
    • What: Carl Strength #5
    • To join Zoom Meeting click HERE
  • Zoom Strength PM
    • When: 7:00 pm
    • Where: Your Home
    • What: Fundamentals of ENSC Strength Training
    • To join Zoom Meeting click HERE

Tuesday July 7:

• Who: Summer Program and WMC 2021
• Where: Edmonton Ski Hill. Click HERE for location and directions
• Time: 6:30 pm to 8:00
• What: Ladder Workout – Cancelled last week due to excessive rain so “…here we go again!”
  • Warm Up: 20min plus Activation and Mobility
  • 30-40 min of “the Ladder”
    • 50m up, 25m down until top, then 50m down, 25m up until at bottom
  • Cool Down
• Bring: Ski Striding poles and a change of clothes

Wednesday July 8:

• Distance/Recovery Ski/Training Day
  • Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan

Thursday July 9:

• Who: Summer Program
• Where: Government House
• When: 6:30 to 8:00
• What: Mobilization and Coordination/Strength Training w/Carl
• Technique: Running Shoes
• Bring: Appropriate training equipment and a change of clothes for after

Friday July 10:

• Active Rest Day
  • Complete rest – (NO training) or active/recovery training.
    • I.E. go for a walk or bike ride but keep it very, very easy.

Saturday July 11:

• Adult Roller Ski Group
  • Where: Kinsmen Fitness Centre – Parking Lot Closest to Walterdale Bridge
  • Time: 8:30 am to 9:45
  • What: CLASSIC Roller Skiing
  • Bring: CL Roller ski equipment and any other appropriate training equipment and a change of clothes. And please wear your lovely Safety Pink t-shirt 😀!!

• Summer Program – 5km SK RS TT
  • Where: 17th Street and North Sask River – Click HERE for the location and directions.
  • Time: 10:30 am to 12 Noon (30min later start than usual due to extra driving)
  • What:
    • Warm UP (20-30 min)
    • 5km SK RS TT
      • 30s Interval Start
      • Start of TT: 11:00 am
      • Skate technique
    • Cool down
  • Bring: SKATE Rollerski equipment, drinkbelt, and a change of clothes.

• MWC 2021
  • Where: Kinsmen Fitness Centre – Parking Lot Closest to Walterdale Bridge
  • Time: 10:00 am to 12 Noon
  • What:
    • Warm UP (15-20 min)
    • 36 Hills Workout – Ski Striding/Walking
      • 2-3 x 12 repeats of the new “mound” by the Walterdale Bridge
  • Core Strength Routine
  • Bring: Running shoes, STRIDING POLES, drinkbelt, and a change of clothes.

Sunday July 12:

• 1.5 to 2.5 hrs LSD (Refer to your Training Plans)
• Add 4-6 sprints of 10-15 seconds after 30-40min. Ensure you have 2-3 min active, slow movement between efforts.