Coming UP… 

• Scare “O” – Tuesday November 1 (one day late)
• Racer Night at Track’n Trail – Wednesday Nov 2 
• 2 x 5km RS TT – NE Bike Path (The Quarry) – Nov 5th
• Ski Swap – November 5 – Goldstick (2:00 to 5:00 pm)
• 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 – December 10-11

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Goldbar AM group! Goldbar Park for PM group

Wednesday – Go medium length but go easy

Thursday – Ft Edmonton Thursday AM group, Kinsmen Park Thursday PM group

Friday – Active Rest Day

Saturday – Goldbar Park (All)

Sunday – Long, “Fast-ish” Zone1 Training 

The Details:

Monday October 31: Online Strength

Zoom Strength W/Carl

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

Tuesday November 1: Intensity on Foot

• Who: Adult Masters Tuesday AM Group
• Where: Goldbar (Meet by the Pavilion)
• Time: 10:00 am to 11:30 am
• What: 
• “BUILD” phase (NEXT 1 week)
  • Warm-up Routines 
    • Coach directed training

• Who: All Groups Tuesday PM groups
• Where: Goldbar Park
• Time: 6:30 – 8:00 pm
• What: 
• “BUILD” phase (NEXT 1 week)
  • Warm-up Routines 
    • Coach directed training (Individual groups)
• Youth Racers:
  • Ladder Workout
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • 3-4 x 10min of “The Ladder” w/2min active R
    • Ski stride Up Esso Hill (all the way to the top)
    • Ladder down – 2 pilots down/1 Pilon up, repeat
      • Ski Bound the “1 Pilon up”
    • RPE at 7-8.      
    • Technique: Run w/Striding poles
    • Bring:  Running shoes, headlamp and striding poles

Wednesday November 2: 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 November 3:

• Who: Thursday AM Group – Adult Masters
• Where: Ft Edmonton (SE Parking Lot)
• 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 with Carl Strength
  • Warm Up: 10min: 
  • Work out: Strength w/Carl
  • When: 6:30-8:00 pm
  • Adam to lead YD’s from 6:30 to 7:00
• Technique: CLASSIC RS – DP focus, followed by “running shoes”

Friday November 4: 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 November 5:

• Where: Goldbar Park
• Time: 10:00 am to 12:00 noon
• Who: All Groups
• What: Las week of the “BUILD” phase (NEXT 1 week)
  • Warm-up Routines 
    • Coach directed training (Individual groups)
• Youth Racers:
  • 2 x 5km Classic TT at NE Path
  • Time: 10:00 am to 12:00 noon
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: Mostly Double Poling
    • 2 5 km TT’s w/30 min break (or less)
    • RPE at 7-8.      
    • Technique: CLASSIC RS
    • Bring:  Classic RS Stuff

Sunday November 6: 

• 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!!