Training This Week: August 2 to 8

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)