Training This Week: June 28 to July 4

Coming UP…

  • Restrictions apply but these are similar to the ones we have been adhering to all winter:
    • Outside training
    • In groups of 20 or less
    • Masks to be worn when giving instruction
    • Maintain 2m physical distancing
    • Wash hands often!

This Week…


Zoom Strength w/Carl

Tuesday – Group Training – “Long Intensity (Threshold)”  – Ski Walking w/poles

Wednesday – Own training – go medium length but go easy


  • Skate Drills/Coordination on SK Rollerskis
  • In-person Strength Training W/Carl

Friday – Rest or Active Rest

Saturday – Group Training: Skate Rollerski Training 

Sunday – Go loooong with LOW HR!

Monday June 28:

Zoom Strength W/Carl

  • Please register w/Carl to participate
  • Click HERE to contact Carl directly

Tuesday June 29: Intensity – Supposed to be HOT!!! We may opt to CANCEL!! Stay tuned

Who: Summer Program 

Where: Keilor Road/Alfred Savage Centre Click HERE for location and directions

Time: 6:30 – 8:00 pm


  • Warm Up – Warmup to include all 5 training zones (start w/Z1 and move through each one)
    • Follow up w/sprints/slow to fast accelerations WITH SKI POLES!!!
  • Intensity workout – 5-8x Running/Ski Walking w/poles up 5min hill/section (in shaded part of trail). Walk down the stairs/steps.
    • RPE of 6-7
  • Technique:
    • Walking/Running Intervals
  • Bring: Your STRIDING POLES

Wednesday June 30: Medium Day

  • Distance/Recovery Ski/Training Day
  • Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! RPE of 3-5

Thursday July 1: Strength and COORDINATION CANADA DAY!!! 

  • Who: Summer Program Participants
  • What: Coordination Drill AND Strength W/Carl
  • When: 
  • 6:00 to 7:00 Coordination Drills (NEW!!) on Rollerskis Cancelled due to the HEAT
  • 7:00 to 8:00 Strength w/Carl (TIME MAY CHANGE to the morning…Stay tuned)
  • Where:  Kinsmen Park (Behind the tennis courts)
  • Technique:
  • Strength Stuff
  • Bring: Bring a sense of purpose…and running shoes!

Friday July 2:

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

Saturday July 3: 

  • Who: Summer Program 
  • Where: Keilor Road/Alfred Savage Centre Click HERE for location and directions
  • Time: 9:00 am to 11:00 am (Note the time!!)
  • What: 
    • Technique and Bring:
      • SK rollerskis (if rollerskiing), running shoes (if running).
    • Prepare: Arrive with a sense of purpose to this training. It will be hard because you are not used to doing this type of effort.

Sunday July 4:

  • Consider doing something slow and long. 2-2.5 hrs at Z1 (conversational pace – 3 to 4 on the RPE scale)