Coming UP… 

• Hot temperatures this week!!!
• 2 x 5km SK TT on Saturday – NE Bike Path
• Hinton Camp – July 17 to 22 (In Hinton…who knew?)

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Gallagher Park (By the outdoor rink) – “The Ladder”

Wednesday – Go medium length but go easy

Thursday – Kinsmen – Technique and Strength Training

Friday – Active Rest Day

Saturday – NE Bike Path – 2 x 5km SK TT

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

The Details:

Monday July 11: Online Strength

Zoom Strength W/Carl

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

Tuesday July 12: Intensity on Foot

• Where: Gallagher Park (By the oUtdoor Rink Park
• Time: 6:30 – 8:00 pm
• What: “The Ladder”
• Warm Up: 20min: 10min Z1, 5min Mobility/Activation, Synchro A-B-C’s etc.
• Work out: 
  • 30-45 min of “The Ladder”
  • Zone 3
  • RPE at 6-7.      
  • Technique: On Foot – Bring striding poles

Wednesday July 13: 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 July 14: 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 15: 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 16: Long Intervals and Technique

• Where: NE Bike Path – Click HERE for Location and Directions
• Time: 9:00 am to 12:00 am – NOTE the TIME!! – We might finish earlier!
• What: Skate – 2 x 5km (two different courses)
• Warm Up: 20min (Include all 5 Zones and Activation/Mobility)
• TT #1 Starts at 09:30
  • 30s Intervals
  • Same 5km that you’ve done before
  • Start at 17th Street and head east for 1.5km. Turn around and head west until you reach the gate.
  • Roll back to 17th Street
• TT #1 Starts at 10:30 (or before if everyone is back at 17th Street)
  • 30 s intervals based on reverse finishing order
  • Start at 17th Street 
  • Head east until you reach the top of the Quarry Hill, just before the gate.
  • Roll back to 17th Street.
• Technique: Skate rollerskiing

Sunday July 17: 

• 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!!
• Travel to Hinton
  • Easy jog and Core routine once there.