Coming UP… 

• Frozen Thunder – October 21-23
• Scare “O” – Tuesday November 1 (one day late)
• Ski Swap – November 5 – Location TBD
• MAster’s Lake Louise Camp – November 11-13
• Tawatinaw Youth Camp (also Masters)- November 25-27
• First Flakes Loppet – Saturday December 3
• AB Cup 1/2 – Decemeber 10-11

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Gallagher AM group! Hawrelak Park for PM group

Wednesday – Go medium length but go easy

Thursday – Goldbar Thursday AM group, Kinsmen Park Thursday PM group

Friday – Active Rest Day

Saturday – Goldbar

Sunday – Long, “Fast-ish” Zone1 Training 

The Details:

Monday October 10: Online Strength

Zoom Strength W/Carl

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

Tuesday October 11: Intensity on Foot

• Who: Adult Masters Tuesday AM Group
• Where: Gallagher Hill
• Time: 10:00 am to 11:30 am
• What: 
• “BUILD” phase (NEXT 4 weeks)
  • Warm-up Routines 
    • Coach directed training

• Who: All Groups Tuesday PM groups
• Where: Hawrelak Park. Click HERE for location and directions
• Time: 6:30 – 8:00 pm
• What: 
• “BUILD” phase (NEXT 4 weeks)
  • Warm-up Routines 
    • Coach directed training (Individual groups)
• Youth Racers: (Many are racing high school cross-country on Wed)
  • Intensity on Foot
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, Synchro A-B-C’s etc.
  • Work out: 
    • 2-4 x 8min (8 x 30s/30s with 2min active R)
    • Focus on Speed and running in control
    • RPE at 7-8.      
    • Technique: Running
    • Bring:  Running Stuff

Wednesday October 12: 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
• Or Cross-country running race

Thursday October 13:

• Who: Thursday AM Group – Adult Masters
• Where: Goldbar
• Time: 10:00 am to 11:30 am
• What:  Coach directed training
• Technique: On foot w/Striding poles

• Who: Thursday PM Group – Strength and Coordination
• Where: Kinsmen Park – park near the tennis courts. Click HERE
• 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: SKATE RS and then running shoes

Friday October 14: 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 October 15:

• Where: Goldbar. Click for location and directions
• Time: 10:00 am to 12:00 noon
• Who: All Groups Tuesday
• What: Continuation of the “BUILD” phase (NEXT 4 weeks)
  • Warm-up Routines 
    • Coach directed training (Individual groups)
• Youth Racers:
  • Some are running at Provincials!!
  • SK roller skiing for those who aren’t

Sunday October 16: 

• Long, controlled Distance or Recovery Day
• Consider doing something slow, in control, and long. 1.5 to 3 hrs at Zone1 (conversational pace – 3 to 4 on the RPE scale). Think about going fast while still staying in Zone1!!