Summer Training This Week: August 7 to 13

This Week…At a Glance

Hard to believe we are well into August already! But here we are. THis will be a “regular” week with the usual training at the usual locations (except Gallagher Hill; Folk Fest is going on there). 

This is what’s to come this week:

Monday – Zoom Strength w/Carl

Tuesday – CL RS at Capilano

Wednesday – Middle to Long Distance  

Thursday – SK Technique by Walterdale Bridge and Carl Strength 

Friday – Active Rest Day – Optional bike ride or brisk walk

Saturday – SK RS at Grandview

Sunday – Long bike, run, or rollerski (or combination of these)

The Details:

Monday August 7: Online Strength

  • Pm – Zoom Strength W/Carl
    • Please register w/Carl to participate
    • Click HERE to contact Carl directly
    • When: 6:30 to 7:30 pm

Tuesday August 8:

  • When: 6:30 pm to 8:00 pm (Capilano)
    • What: CL RS 
      • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
      • Work out: 
        • 5-8 x 6min
      • Technique: CL RS

Wednesday August 9: Medium Day to Long Day

  • Long Distance Roller Ski or Bike Ride or Run
    • 2 hours
    • Training Zone: 1 to 2
    • RPE: 3-5
    • Bring food and drink!

Thursday August 10: Classic Technique followed by Carl Strength

  • 6:30 to 8:00 pm
    • Work out: 
      • SK RS Technique followed by Strength by Carl
    • Where: Kinsmen Sports Centre

Friday August 11:

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

Saturday August 12: Grandview Sprints

  • Where:  Grandview. Click HERE for location and directions
  • When: 10:00 am to 12 Noon
  • What: Medium Intervals
    • Warm Up – 20 min
        • Usual Warm up – include activation
        • 6-8 x 8 s Sprints w/52 active recovery
      • Work Out
        • 5-8 Sprints of various length.
      • Cool Down (20 min)
  • Technique: SK RS
  • Bring: SK RS

Sunday August 13:

Looong Distance (Bike, run, or rollerski, or any combination thereof)

  • What: LSD Training – (Long “Speedy”, Distance)
    • “Speedy” means try to go fast but still stay in Zone 1/2. Ski, ride, or run efficiently and in control (keep a conversation going) if roller skiing
  • Technique: You choose
  • Bring: 
    • Extra food and drink