Coming UP…

Ole Heie’s Memorial

A celebration of Ole’s amazing life will take place on Wednesday, July 21, 2021 at 10:30 AM.

• the celebration will be outdoors – where Ole loved to be. 
• if you wish, you can bring a lawn chair or a blanket to sit on.
• please park at Camrose Regional Exhibition to catch the Park & Ride to the trail. Shuttles will depart between 9-10:30 AM, courtesy of Battle River School Division.
• guests are encouraged to wear their favourite running clothes in honour of Ole and are invited to join the family for a short run/walk around the Ole Loop prior to returning to Camrose Regional Exhibition for a reception and slideshow.
• in lieu of flowers, contributions may be made to the Camrose Ski Club in memory of Ole.
• for those unable to be present at the celebration, the program will be recorded and shared at a later time.

Covid is Still Here: 

• Restrictions have all but been lifted but Covid hasn’t gone away. I would strongly suggest we keep doing the following:
• Maintain 2m apart as much as possible
• Wash hands often
• Not share equipment
• Stay home if feeling sick or have COVID like symptoms

Smoke is in the Air:

• The forecast is calling for forest/wild fire smoke to remain in the area for at least another 2-3 days. Today (Sunday) the Air Quality Index is at 10 (10 being the max and is considered very hazardous to our health).
• If the AQ Index shows 7 or higher we will either cancel or greatly modify our training this week.
• The temperatures will moderate somewhat (mid 20’s C).

This Week…

• Monday
  • Zoom Strength w/Carl
• Tuesday – Group Training
  • “Long Intensity (Threshold)”  – “20+ Hills” – at Gallagher Hill (Edmonton Ski Club area
• Wednesday – Own training – go medium length but go easy
• Thursday 
  • Coordination and Drills
  • In-person Strength Training W/Carl
• Friday – Rest or Active Rest
• Saturday – Short Intensity at Kinsmen
• Sunday – Go loooong with LOW HR!

• Monday July 19:
  • Zoom Strength W/Carl
    • Please register w/Carl to participate
    • Click HERE to contact Carl directly

• Tuesday July 20: Ski Stride Intensity
  • Who: Summer Program 
  • Where: Gallagher Hill (by the outdoor rink).
  • Time: 6:30 – 8:00 pm
  • What: 20+ Hills – w/Striding Poles
    • 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
    • Intensity workout – 45 minutes of continuous up and down ALL of the Gallagher area hills.
    • The striding w/poles will be done slowly and “in control”
    • One foot has to remain on contact with the ground at all times.
    • RPE of 6-7
  • Technique: Ski Striding
  • Bring: Striding Poles

• Wednesday July 21: Medium Day
  • Ole’s Memorial in Camrose
  • 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 22: Strength and COORDINATION 
  • Who: Summer Program Participants
  • What: Coordination Drill AND Strength W/Carl
  • When: 
    • 6:30 to 7:00 Coordination Drills 
    • Strength w/Carl
  • Where:  Kinsmen Park (Behind the tennis courts)
  • Technique:
    • Strength Stuff
  • Bring: Purpose to “Be” there…and running shoes!

• Friday July 23:
  • Active Rest DayComplete 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 24:
  • Who: Adult Roller Skiing 
  • Where: Kinsmen (first parking lot by the Walterdale Bridge)
  • Time: 8:00 am to 9:30 am (Note the time!!)
  • What: 
    • Technique and Bring:
      • SK rollerskis (if rollerskiing), running shoes (if running).
    • Prepare: Arrive with an open mind…and be prepared to be wowed!! 

• Who: Summer Program 
  • Where: Kinsmen (first parking lot by the Walterdale Bridge)
  • Time: 10:00 am to 12 noon am (Note the time!! BUT we may move up the time if still HOT!!
  • What: 
    • 6-8 x 3.5 min to 4.5 min
    • 2-3 min active recovery (roll down to “start”
    • RPE of 6-7
  • Technique and Bring:
    • CL rollerskis (if rollerskiing and you have them), running shoes (if running).
  • Prepare: This effort is hard, so arrive with a mindset to, well, go hard. Remember this is really fun training…when it’s over!

• Sunday July 25:
  • Consider doing something slow and long. 2-2.5 hrs at Z1
  • Conversational pace – 3 to 4 on the RPE scale