Coming UP… 

• August is…almost OVER!!
• School around the CORNER!
• Fall Registration OPEN
• First day of Fall/Winter – Saturday September 10
• 6-Hour RS Distance Challenge – Saturday September 3
• First day of Fall Training – Saturday September 10 (Oh, I mentioned that already!)
• Club Wide 5 Km Run (Capilano) – Saturday Sept 24
• ENSC Fall Colours Roller Ski Race – Sunday September 25
• ENSC Fall Hinton Camp – October 7-9 (Or October 14-16)
• Frozen Thunder – October 28-30
• Scare “O” – Tuesday November 1 (one day late)

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Hawrelak 

Wednesday – Go medium length but go easy

Thursday – Kinsmen – Technique (Double P{sling Focus) and Strength Training

Friday – Active Rest Day

Saturday – 6 Hour Distance Challenge (Rollerskiing)

Sunday – Active Recovery Day

The Details:

Monday August 29: Online Strength

Zoom Strength W/Carl

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

Tuesday August 30: Intensity on Foot

• Where: Hawrelak Park
• Time: 6:30 – 8:00 pm
• What: “Ladder” – (On shaded trail)
• Warm Up: 20min: 10min Z1, 5min Mobility/Activation, Synchro A-B-C’s etc.
• Work out: 
  • 30-45 min of “Ladder”
  • Zone 2-3
  • RPE at 5-7.      
  • Technique: On Foot – Bring striding poles

Wednesday August 31: 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 September 1: 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: CL RS and then running shoes

Friday September 2: 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 September 3: 6 Hour Distance Challenge

• Where: 17th Street/NE Bike Path (Click HERE for directions and location)
• Time: 7:00 am to 1:00 pm – NOTE the TIME!!
• What: CLASSIC or Skate (Or both) Rollerski. 
  • Endurance workout for 6 hours
• Technique: Skate or classic rollerskiing

Sunday September 4: 

• Long, controlled Distance or Recovery Day (if you did the Distance Challenge)
• 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!!