Coming UP…

Covid is on the RISE!!! As of now there have not been any new restrictions imposed, but let’s be prepared; they may be coming soon!

Because Covid hasn’t gone away, we need to 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…At a Glance

Monday

• Climbing at BlocsClimbing Gym
• Zoom Strength w/Carl

Tuesday – Group Training – “Long Running Intensity (Threshold)” – Hawrelak 

Wednesday

• Morning Technique – Kinsmen
• Own training – Go medium length but go easy

Thursday 

• Coordination and Drills
• In-person Strength Training W/Carl

Friday – Rest or Active Rest

Saturday – NE Trail at Quarry – DISTANCE CHALLENGE

• Adult RS Skate – 30-40 km
• “The Rest of You” – 30-55 km

Sunday – Recovery Day!

The Details:

Monday August 23:

Climbing at BlocsClimbing Gym

• 9:00 am to 10:30
• Click HERE for location and directions

Zoom Strength W/Carl

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

Tuesday August 24: Intensity

• Who: Summer Program 
• Where: Hawrelak – Meet at parking lot by the Pedestrian Bridge
• Time: 6:30 – 8:00 pm
• What: Longish Intervals
  • Warm Up: 20min
    • 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
  • Work out:
    • Z5: 6 x 8s w/52s R
    • Z3/Z/4 (Threshold Training) 2-4 x 8min w/3min R on slightly undulating terrain
    • We will finish with a 15 min cool down
  • RPE of 6-7
• Technique: Running on Foot
• Bring: RS Stuff

Wednesday August 25: Medium Day

• Morning Technique – CL or SK (Bring what you have)
• Kinsmen at 7:00 am

On Your Own:

• 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 26: Strength and COORDINATION 

• Who: Summer Program Participants
• What: Coordination Drills AND Strength w/Carl
• When: 
  • 6:30 to 7:00 Coordination Drills 
  • 7:00 to 8:00 Strength w/Carl
• Where:  Kinsmen Park (Behind the tennis courts)
• Technique:
  • Strength Stuff
• Bring: Purpose to “Be” there…and running shoes!

Friday August 27:

• 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 28: Distance Challenge

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 or CL Distance Challenge on the beautiful NE Trail!!
  • 30-40 km (You choose)
• Technique and Bring:
• SK or CL RS stuff

“Summer Program!!!” 

• Where: Meet at “The Quarry” Click HERE for directions and location
• Time: 8:00 am to 12 noon am (Note the time!!)
• What: 
  • SK and/or CL Distance Challenge on the beautiful NE Trail!!
  • 30-55 km (You choose)
• Technique and Bring:
  • SK or CL rollerskis/equipment (or both if you wish).
  • Food and drink to keep you going for the entire distance…

Prepare: This will be a “steady state effort. Don’t go out too hard but choose a pace that you feel you can keep for the entire distance.

Sunday August 29: Recovery Day

• Consider doing something slow and NOT SO long. 1.5 to 2 hrs hrs at Z1 (conversational pace – 3 to 4 on the RPE scale)