Training This Week: October 25 to 31

Covid Update

The State of Public Health Emergency is still in effect in Alberta. Covid isn’t going away any time soon. We must remain vigilant in our individual and collective efforts to avoid contracting COVID 19 and prevent its spread. At minimum, follow the restrictions below:

These restrictions became effective Sept 16, and necessitates us doing the following:

  • If not already, get vaccinated, 
  • No changes to outdoor activities…but we will:
  • Wash hands often
  • Maintain 2 m physical distancing
  • Wear a mask in all indoor public settings, and wear a mask when we meet for our pre and post talks.
  • If feeling sick and/or have COVID or cold-like symptoms, stay home.
  • Those Vaccinated: Indoor private social gatherings are limited to a single household plus one other household to a maximum of 10 vaccine-eligible, vaccinated people and no restrictions on children under 12.

Coming UP…

  • The ENSC Clothing STORE is OPEN  Click HERE for the link – extended to Nov 3
    • Alternate “Fitting Day” is Tuesday October 26 at Goldbar
  • Scare “O” event for Saturday – Halloween Orienteering event 
  • Coaches Ongoing Education – Postponed to November 6
  • Dryland Learn to Train (L2T) coaching course – October 29-31 
  • Frozen Thunder – October 29 to 31
  • ENSC Ski Swap – Saturday November 6
  • Lake Louise Camp – November 12 to 14
  • First Flakes Loppet – Sat Nov 27
  • On-Snow Hinton Camp – December 4
  • On-Snow L2T coaching course – December 10-12
  • AB Cup 1/2 – Dec 18/19 – Canmore

ENSC Clothing

The Jakroo Store is open so we can order ENSC clothing. We get a 20% discount right off the bat, but as soon as we have more than 6 pieces ordered then the discount drops to 35%. Go to the ENSC main page and click on the SHOP tab.

Coupon code: 


This Week…At a Glance

Continuing  the Build Phase


  • Zoom Strength w/Carl

Tuesday – All Groups Training – “Continuing the Build Phase ” – Goldbar Park


  • Own training – Go medium length but go easy


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

Friday – Rest or Active Rest

Saturday – All Groups – Continue Build – Hawrelak Park

  • Variety of Training 

Sunday – Long Slow Distance (LSD) Training!

The Details:

Monday October 25:

Zoom Strength W/Carl

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

Tuesday October 26: Intensity

  • Who: Summer Program 
  • Where: Goldbar Park
  • Time: 6:30 – 8:00 pm
  • What: Longish Intervals for most. According to your Lead Coach 
    • Warm Up: 20min
      • 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
    • Work out:
    • According to your Lead Coach
  • Technique: Running/On Foot (likely or according to your Lead Coach)
  • Bring: Pole striding stuff (always bring the poles “Just in Case”)

Wednesday October 27: Medium Day

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 October 28: Strength and COORDINATION 

  • Who: Thursday Group
  • 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…in running shoes!

Friday October 29:

  • 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 October 30:

  • Where: Hawrelak Park – Meet in parking lot by pedestrian bridge
  • Time: 10:00 am to 12 noon am 
  • What: 
    • Consolidation of the Warm-Up Routine
    • Warm Up: 20min
      • 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
    • Work out:
    • Halloween SCARE’O” Event
  • Technique and Bring:
    • Ski Striding w/poles (always bring them). Could be different if your Lead Coach has other plans for you!!
    • Snack and drink and dry/warm change of clothes for afterwards

Sunday October 31: Long, Controlled, Distance Day

  • Consider doing something slowish, in control, and long. 2 to 3 hrs at Z1 (conversational pace – 3 to 4 on the RPE scale). Think about going as fast as you can while still staying Z1!!