Coming UP…
Yes…Covid is Still Here!!:
- Covid hasn’t gone away. I would strongly suggest we keep doing the following:
- Maintain 2m distance as much as possible
- Wash hands often
- Do not share equipment
- Stay home if feeling sick or have COVID like symptoms
This Week…
- Monday
- Zoom Strength w/Carl
- Tuesday – Group Training – “Long Intensity (Threshold)” – Running w/poles
- 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 – SK RS TT (2x 5km)
- Sunday – Go loooong with LOW HR!
Monday August 2:
Zoom Strength W/Carl
- Please register w/Carl to participate
- Click HERE to contact Carl directly
Tuesday August 3: Intensity – NOTE: It may be hot!!
- Who: Summer Program
- Where: Hawrelak Park (by the pedestrian bridge)
- Time: 6:30 – 8:00 pm
- What: Longish Intervals
- Warm Up: 30min
- 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
- Work out:
- Z5: 6 x 8s w/52s R
- Z4 (Race Pace) 4-6 x 5min w/3min R on slight steady uphill grade (vary the technique – some striding, some “skate sim” both w/poles)
- 20min Cool down
- We are going to run across the pedestrian bridge and find longish gradual uphill (about 2 – 3 min in length).
- RPE of 6-7
- Technique:
- Running with poles…so bring your striding poles
- Bring: Striding poles
Wednesday August 4: 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 August 5: Strength and COORDINATION
- Who: Summer Program Participants
- What: Coordination Drills 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 August 6:
- 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 August 7: We are at NE Bike Trail
- ADULT Rollerski Group
- Where: Meet at “The Quarry” Click HERE for directions and location
- Time: 8:00 am to 9:30 am (Note the time!!
- What:
- SK Technique and a bit of a ski on the beautiful NE Trail!!
- Technique and Bring:
- SK RS stuff
- Summer Program
- “5 km SK TT x2 “!!!
- Where: Meet at “The Quarry” Click HERE for directions and location
- Time: 10:00 am to 12 noon am (Note the time!! BUT we may move up the time if still HOT!!
- What:
- 20-30 min Warm UP – includes Activation and Mobility
- Include 8-10 x 10s sprints/accelerations
- We will start at the junction of 17th St and NE Bike Trail (Click HERE for location)
- 7 to 9 on RPE
- Technique and Bring:
- SK rollerskis/equipment
- Prepare: This effort swill be hard, so please prepare both physically and mentally. And “race” smart – read the terrain and “know” when to go fast, and when to “pull back on the reins”.
Sunday August 8: LOOOONG Day
- Consider doing something slow and long. 2.5 – 3.0 hrs at Z1 (conversational pace – 3 to 4 on the RPE scale)
