Coming UP… 

• Training may be wet again this week…but we’ll take one day at a time. 
• Some focussed SKATE Rollerskiing – Saturday

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Gallagher Park (By the outdoor rink)

Wednesday – Go medium length but go easy

Thursday – Kinsmen – Technique and Strength Training

Friday – Active Rest Day

Saturday – NE Bike Path (again!)

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

The Details:

Monday June 27: Online Strength

Zoom Strength W/Carl

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

Tuesday June 28: 

• Where: Gallagher Hill (Park) (Closest to the outdoor rink). Click HERE 
• Time: 6:30 – 8:00 pm
• What: “4 or 5 Stations Circuit” – 
• Warm Up: 20min: 10min Z1, 5min Mobility/Activation, Synchro A-B-C’s etc.
• Work out: 
  • “4 Stations Circuit” (Based on time we will do 4 Stations – 4 out of the 5 below)
  • 15 min per station
    • “Dowel Push-ups”
    • “Ski Striding”
    • “Double Poling”
    • “The Ladder”
    • “Plyometrics/Agility”
  • RPE at 6-7.      
  • Technique: On Foot – Bring striding poles

Wednesday June 29: 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 30:

Strength and COORDINATION

• Where: Kinsmen Park – park near the tennis courts. Click HERE
• 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: SK RS and then running shoes

Friday July 1: 

• 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 July 2: Long Intervals and Technique Work

• Where: NE Bike Path – Click HERE for Location and Directions
• Time: 9:00 am to 12:00 am – NOTE the TIME!!!
• What: Skate – 1km Repeats x 10-15
• Warm Up: 20min (Include all 5 Zones and Activation/Mobility)
• Technique: Skate rollerskiing

Sunday July 3: 

• 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!!