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