This Week…At a Glance

Summer Training This Week: June 24 to June 30 

Training Sites This Week: The following are our training sites:

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gold Bar Park
  • Thursday – Carl’sS tudio in Sherwood Park
  • Saturday – Grandview

Important Dates Coming up…

This week:

Monday – Zoom Strength w/Carl

Tuesday – Gold Bar Park – Orienteering

Wednesday – Middle to Long Distance Z1

Thursday – Technique and Speed w/Carl! – Carl’s Studio – Sherwood Park

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

Saturday – SK Rollerski 2 km Repeats

Sunday – Distance Training

The Details:

Monday June 24: 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 June 25: 

• Where: Gold Bar Park – Meet in the parking lot
• What: Orienteering Event in conjunction with Overlander O Club
• Training Starts: 6:30 to 8:00 pm
• Workout: “Unique O-Event”
  • Usual Warm-up
    • Think 5-5-5 and 5
    • Include 10 x 10s Sprints w/50s Active Rest
  • Specifics: Details to come…
  • Training Zone: 3-4
  • RPE: 6-8
• Bring:  
  • Running shoes
  • Drink belt (just in case)
    • Pack a Backpack with warm and dry clothes

Wednesday June 26: Medium to Long Day

• Long Distance Ski or Bike Ride or Run
  • Up to 1.5 to 2 hours
  • Training Zone: 1 to 2
  • RPE: 3-5
  • Bring food and drink!

Thursday June 27:

• Where:  Carl’s Studio (Sherwood Park) – Click HERE for location and directions
• What: Strength and Technique w/Carl
• When: 6:30 to 8:00 pm 
• Work out: 
  • • Technique Focus with emphasis on being on ONE ski, balance, and being comfortable on the one skis.
• Bring: Indoor Running Shoes

Friday June 28:

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

Saturday June 29: 

Where:  Grandview Click HERE for directions.

When: 10:00 to 12 noon

• What: “2 KM SK RS Repeats”
  • Warm Up Routine.
    • Include Sprints
  • Workout: 
    • 4-6 x 2km w/1 km recovery
  • Technique: SK Rollerski
  • Training Zone: 4
  • RPE: 8
• Bring: SK Rollerskis and equipment

Sunday June 30:

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

• 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).
  • From 2 to 3.5 hours
• Technique: You choose
• Bring: 
  • Extra food and drink