Season Start Up Tuesday May 2

Coming UP… 

• Running TT – May 13

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Summer Training at Gallagher Hill

Wednesday – Go medium length but go easy

Thursday – Summer Training at Kinsmen

Friday – Active Rest Day

Saturday – All Groups – Goldbar Park

Sunday – Own Training  – Go long and easy (but not necessarily slow)

The Details:

Monday May 1: Online Strength

Zoom Strength W/Carl

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

Tuesday May 2:

• Who: All Groups Tuesday PM groups
• Where: Gallagher Park (Meet by the outdoor rink) Click HERE for directions
• Time: 6:30 – 8:00 pm
• What: 
  • Go over warm-up routines (30 minutes or so)
    • Brush up on your Kenyan warm up striding
    • Will do some “playing” with this
  • Intensity – Fartlek
    • Work out: Building Routines
      • Fartlek
    • Technique: On foot (running/striding)
      • Bring:  Striding poles

Wednesday May 3: Medium Day

On Your Own:

• Distance/Recovery Training Day
• RS Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! 
• RPE of 3-5

Thursday May 4:

• Who: Thursday Evening Group w/Carl Strength
• Where: Kinsmen Park (By the tennis courts) Click HEREfor location and directions 
• Time: 6:30 – 8:00 pm
• What: Drills, Spills, and Acrobatics (or Strength on foot)
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Technique: running
    • Bring:  Striding poles (always bring your striding poles)

Friday May 5:

• Active Rest Day
• Walk, RS ski, run, or take the day off.

Saturday May 6:

• Where: Goldbar 
• Time: 10:00 am to 12:30
• What: 
  • Go over warm-up routines (30 minutes or so)
    • Brush up on your Kenyan warm up/striding
      • Will do some “playing” with this
  • Intensity – Fartlek
    • Work out: Building Routines
      • Fartlek
    • Technique: On foot (running/striding)
      • Bring:  Striding poles

Sunday May 7:

• LSD Training – (Long “Speedy”, Distance)
  • “Speedy” means try to go fast but still stay in Zone 1/2. Ski efficiently and in control (keep a conversation going)