Coming UP:

• Group Training
  • Monday – Zoom Strength (Youth) 9:00 am
  • Monday – Zoom Strength @7:00 pm (All)
  • Tuesday at Alfred Savage Centre
    • MWC – running Intensity
    • Summer – Classic RS Intensity
• Thursday at Government House – back parking lot – Strength and Coordination
• Saturday
  • Adult Roller Ski Group – Saturday at Kinsmen Fitness Centre – yes, again 😀
  • MWC/Adults at Hawrelak Park
  • Summer Program – Hawrelak Park

Monday July 20:

• Strength Training
  • Zoom Strength AM
    • When: 9:00 am
    • Where: Your Home
    • What: Carl Strength
    • 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 21:

• Who: Summer Program and WMC 2021 😀
• Where: Alfred Savage Centre Click HERE for location and directions
• Time: 6:30 pm to 8:00
• What:
  • MWC
    • Warm Up 20min
    • Running Intensity
    • 4-6 x 6-8min w/3min R (30-35min of work)
    • Bring: Running shoes
    • Cool Down
  • Summer Program
    • Warm UP – 20min (you know the routine 😀)
    • DP to DS
      • 6-8 x 4min w/3min R
    • Cool Down
• Bring: CLASSIC RS

Wednesday July 22:

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

Thursday July 23:

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

Friday July 24:

• 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 25:

• Adult Roller Ski Group
  • Where: Kinsmen Fitness Centre – Parking Lot Closest to Walterdale Bridge
  • Time: 8:30 am to 9:45
  • What: SKATE Roller Skiing
  • Bring: SK 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 – SK RS 1-SK
  • Where: Hawrelak Park
  • Time: 10:00 am to 12 Noon
  • What:
    • Warm UP (20 min)
    • 4-6 x 6min 1-SK
    • SK technique
    • Cool down
  • Bring: Skate Rollerski equipment, drinkbelt, and a change of clothes.

• MWC 2021
  • Where: Hawrelak Park – By the pedestrian bridge
  • Time: 10:00 am to 12 Noon
  • What:
    • Warm UP (15-20 min)
      • Activation/Mobility
      • 7x10s Spenst
    • 2-3 x 8min (8 x 30sZ4/30sZ1)
    • Cool Down
  • Core Strength Routine
  • Bring: Running shoes, STRIDING POLES, drinkbelt, and a change of clothes.

Sunday July 26:

• 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.