This is what’s up this this week 

Coming UP… 

• Training “gets real” this week. We are delving into “formal” training

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Gallagher Park (park by the outdoor rink)

Wednesday – Go medium length but go easy

Thursday – Kinsmen – Technique and Strength Training

Friday – Active Rest Day

Saturday – Kinsmen Park (East side of Walterdale Bridge)

Sunday – Long “Fast” Distance – but in Zone 1

The Details:

Monday June 6: Online Strength

Zoom Strength W/Carl

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

Tuesday June 7: 

• Where: Gallagher Park (Park by the outdoor rink). Click HERE for directions
• Time: 6:30 – 8:00 pm
• What: Running Drills and “30 On/30 Off”
• Warm Up: 20min: 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations (5×10 sec accelerations with 50 sec easy recovery
• Work out: 
  • Routines, routines
  • Running Drills
  • 3-5 x 30s On (Zone 3)/30s Off (Zone1) 25 to 40 min
  • RPE of 7-8

      Technique: On Foot – Bring striding poles

Wednesday June 8: Medium Day

On Your Own:

• Distance/Recovery Training Day
• RS/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! 
• RPE of 3-5

Thursday June 9

Strength and COORDINATION

• Where: Kinsmen Park – park near the tennis courts
• Who: Thursday Group
• Time: 6:30 pm to 8:00 pm (Some choose to come for 6:00 pm)
• What:  Coordination drills, and strength on RS plus  Carl Strength
  • Warm Up: 10min:  Ski to East of Walterdale Bike path
  • Work out: Technique followed by Strength w/Carl
  • When: 6:30-8:00 pm (Some choose to come for 6:00 pm)
• Technique: CL RS (if you have them, SK if not) and then running shoes

Friday June 10: 

• Active Rest Day 
• Complete rest – (NO training) or active/recovery training.
• I.E.  go for a walk or light run or ski, but keep it very, very light and short.

Saturday June 11:

• Where: Kinsmen (East side of Walterdale Bridge)
• Time: 10:00 am to 12:00 noon
• What: Classic RS 4min Intervals
  • 6-9 x 4min w/2min R
• Warm Up: 20-25 min Warm UP (Include all 5 Zones)
• Technique: CLASSIC rollerskiing

Sunday June 12: 

• Long, controlled Distance
• Consider doing something slow, in control, and long. 2 to 3 hrs at Zone1 (conversational pace – 3 to 4 on the RPE scale). Think about going fast while still staying in Zone1!!