Coming UP:

• Group Training
  • Monday AM – Youth Technique Work
  • Monday PM – Adult Zoom Strength
  • Tuesday at Capilano
    • MWC – 5km Time Trial
    • Summer – 5km Time Trial
  • Thursday at Kinsmen Fitness Centre – meet at Walterdale Bridge Parking Lot
  • Saturday
    • Adult Roller Ski Group – 17th Street – Skating or Classic (suggest skate)
    • MWC/Adults at Goldbar – ESSO HILL REPEATS – Striding w/poles
    • Summer Program – 17th Street – Medium Intervals – 2 x 4-6 x 1km

Monday August 10:

• Youth
  • Technique work at Kinsmen – Classic
  • 9:00 am
• Zoom Strength PM
  • When: 7:00 pm
  • Where: Your Home
  • What: Fundamentals of ENSC Strength Training
  • To join Zoom Meeting click HERE

Tuesday August 11:

• Who: Summer Program and WMC 2021 😀
• Where: Capilano/Goldbar
• Time: 6:30 pm to 8:00
• What:
  • MWC 2021
    • Warm Up (20-25 min to include activation)
    • 10x10s Sprints
    • 5km Time Trial to start at 7:00 pm
  • Bring: Running Shoes
  • Summer Program
    • Warm Up (20-25 min to include activation)
      10x10s Sprints
      5km Time Trial to start at 7:00 pm
  • Bring: running Shoes

Wednesday August 12:

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

Thursday August 13:

• Who: Summer Strength Program
• Where: Kinsmen Park (closest to Walterdale Bridge)
• 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 August 14:

• 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 15:

• Adult Roller Ski Group
  • Where: 17 St. Click HERE for location and directions.
    Time: 8:30 to 9:45
    What: Skate Roller ski (suggested)
    • Continuation of SK technique

• Summer Program
  • Where: 17 St. Click HERE for location and directions.
  • Time: 10:00 to 12 noon
  • What: Skate Roller ski
    • 2 x (6x 1km) w/1min R between kilometres 5 min R between sets
  • Bring: SK Roller Ski stuff

• MWC 2021
  • Where: Goldbar
  • Time: 10:00 am to 12 Noon
  • What: Moose Hoofs w/poles
    • Warm UP (20 min)
    • 5-8 times up Esso Hill
      • Moose hoofs up
      • Z3 – no lactate build-up
• Ski Striding w/Poles
• Cool down
  • Bring: Running shoes, drinkbelt, and striding poles,

Sunday August 16:

• 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.