Training This Week: November 1 to 7

Covid Update

Nothing new on the COVID Front: 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
  • Scare “O” event for Saturday – Halloween Orienteering event Postponed to Saturday Nov 6
  • Coaches Ongoing Education – Postponed to November 6
  • Dryland Learn to Train (L2T) coaching course – October 29-31 
  • Frozen Thunder – October 29 to 31
  • 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 until Nov 3, so we can still 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 website and click on the SHOP tab.

Coupon code: 


The Details:

Monday November 1:

Zoom Strength W/Carl

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

Tuesday November 2: 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 November 3: 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 November 4: 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 November 5:

  • 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 November 6:

  • 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 November 7: 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!!