Summer Training This Week: July 22 to July 28
Training Sites This Week: The following are our training sites:
-
- Monday – Zoom Strength w/Carl
- Tuesday – Gallagher Hill
- Thursday – Carl’s Studio
- Saturday – NE Bike Path
Important Dates Coming up…
This week at a Glance:
Monday – Zoom Strength w/Carl
Tuesday – Gallagher Hill – Ski Walk/Stride
Wednesday – Middle to Long Distance Z1
Thursday – Taped Carl’s Strength
Friday – Active Rest Day – Optional rollerski, bike ride, or brisk walk
Saturday – NE Bike Path (CL and SK)
Sunday – Distance Training
The Details:
Monday July 22: 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 July 23:
Gallagher Hill (by the outdoor rink) Click HERE for directions
When: 18:30 to 20:00 (6:30 pm to 8:00 pm)
- What: “Ski Walking/Striding”
- Warm Up Routine.
- Include Sprints
- Workout:
- 10-15 x Gallagher Hill
- Technique: Ski Striding w/poles
- Training Zone: 2
- RPE: 6
- Warm Up Routine.
- Bring: Striding Poles and running shoes…and hydration
Wednesday July 24: Medium to Long Day
- Long Distance RollerSki 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 July 25: On Your Own – Still Hot Out!!
- Where: You Decide
- What: Technique Work and/or do a Strength Routine
- Training Starts: you Decide
- Workout: Consider doing a taped Carl Strength Workout
Friday July 26:
-
- Active Rest Day
- Walk, RS, run, or take the day off.
Saturday July 27: Tentative 5 km TT’s (On Your Own)
Where: NE Bike Path (17th Street) Click HERE for directions
When: 08:00 to 10:00 (You Decide but arrange to meet)
- What: “2 x 5km TT”
- Warm Up Routine.
- Include Sprints
- Workout:
- 5km CL RS TT + 5km SK RS TT
- Technique: CL plus SK
- Training Zone: 4
- RPE: 8
- Warm Up Routine.
- Bring: CL and SK Rollerskis (if you have them)
Sunday July 28:
“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