Summer Training This Week: July 22 to July 28

Below you will find this week’s training. I will be there on Tuesday but am away until August 2 after that. 
 
As such, training is “On Your Own” after Tuesday, but I have made some training suggestions. If you look closely (actually you don’t need to look that closely) this week’s training looks a lot like last week’s. It will be hot on Tuesday and as such, the ski striding at Gallagher Hill works well (again).
 
Thursday I suggest doing a taped version of Carl Strength. And Saturday may be a good day to do the 2 x 5km TT’s (that we weren’t able to do last Saturday). Coordinate amongst yourselves a good time to all do it together. We will chat about this on Tuesday.
 
If you have any questions about this week and/or next (I will post suggestions next Sunday for next week) don’t hesitate to get in touch!

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
  • 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
  • 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