Coming UP:

• Group Training
  • Monday – Roller ski Technique Work (Youth) 9:00 am
  • Monday – Zoom Strength @7:00 pm (All)
  • Tuesday at Edmonton Ski Hill (Gallagher Hill Parking Lot – by outdoor rink)
    • MWC – Running Intensity ((Pyramid)
    • Summer – Running Intensity (Pyramid)
• Thursday at Government House – back parking lot – Strength and Coordination
• Saturday
  • Adult Roller Ski Group – Not Scheduled
  • MWC/Adults at Goldbar – Ladder Workout w/ski poles
  • Summer Program – Ladder Workout w/ski poles

Monday July 27:

• Strength Training
  • Classic Roller ski Technique Work
    • When: 9:00 am
    • Where: Kinsmen (Parking lot by Walterdale Bridge)
    • What: Diagonal stride work
• Zoom Strength PM
  • When: 7:00 pm
  • Where: Your Home
  • What: Fundamentals of ENSC Strength Training
  • To join Zoom Meeting click HERE

Tuesday July 28:

• Who: Summer Program and WMC 2021 😀
• Where: Edmonton Ski Hill/Gallagher Park (Parking Lot – by outdoor rink) Click HERE for location and directions
• Time: 6:30 pm to 8:00
• What:
  • MWC and Summer Program
    • Warm UP: 20 min progressive – include all 5 Zones and Activation.
    • 5x10s Sprints w/50s R
    • Workout: 2-3 (30s, 1min, 2min, 3min, 2min, 1min, 30s w/30s active rest between efforts) @min between sets
    • 10min Cool down
    • Finish w/core routine
• Bring: Running Shoes

Wednesday July 29:

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

Thursday July 30:

• 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 31:

• 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 August 1:

• Adult Roller Ski Group
  • No Adult Roller Skiing this week!

• Summer Program and MWC 2021
  • Where: Goldbar Park – Click HERE for location and directions
  • Time: 10:00 am to 12 Noon
  • What: Ladder Workout w/Striding Poles
    • Warm UP (20 min)
    • Ladder w/Poles (Esso Hill)
      • Continuous for 30-40min
        • 50m up/25m down until top then 50m down/25 up until at the start.
    • Cool down
  • Bring: Running shoes, drinkbelt, and a change of clothes.

Sunday August 2:

• 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.