My apologies for not getting this Weekly Training Blog to you sooner. I have been “out of commission” since SAturday, but am finally back up (literally) on my feet today, so here is what is coming this week. Since I am recovering, I won’t be at training tonight but I have included training suggestions for you. I should be there on Thursday.

Below is what is planned for this week:

Summer Training This Week: August 5 to 11

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

• • Monday – Zoom Strength w/Carl
  • Tuesday – On YOUR own
  • Thursday – Kinsmen Park
  • Saturday – NE Bike Path

This week at a Glance:

Monday – Zoom Strength w/Carl

Tuesday – Ski Striding or Running (on Your Own)

Wednesday – Middle to Long Distance Z1

Thursday – Kinsmen Park – Technique and Strength

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

Saturday – NE Bike Path 

Sunday – Distance Training

The Details:

Monday August 5: 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 6: On Your Own – Ulf won’t be at Training)

When: 18:30 to 20:00 (6:30 pm to 8:00 pm)

• What: “The Ladder – Ski Walking/Striding” or Fast Running
  • Warm Up Routine.
    • Include Sprints
• Workout: (find a hill to do this, the Ladder means 30 strides up/15 strides down.
  • 2-4 x 10min w/2min rest 
• Technique: Ski Striding w/poles
  • Or (if you can’t find a hill)
• Workout: On relative flat terrain
  • 6×6 minutes 6 x (30s Z4/30s Z1 x 6) w/2min active rest
  • Do this on terrain that is not too hilly. Focus on speed
• Technique: Running 
• Bring: Hydration belt

Wednesday August 7: 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 August 8: On Your Own – Still Hot Out!!

• Where: Kinsmen Park
• What: Technique Work and/or do a Strength Routine
• Training Starts: 6:00 pm to 8:00 pm
• Workout: Strength on Rollerskis
• Technique: SKATE

Friday August 9:

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

Saturday August 10:

Where:  NE Bike Path (17th Street) Click HERE for directions

When: 08:00 to 10:00

• What: 1 km Repeats
  • Warm Up Routine.
    • Include Sprints
  • Workout: 
    • 10-15 x 1km w/1min active R
    • Technique: CL or SK
  • Training Zone: 4
  • RPE: 8
• Bring: CL and/or SK Rollerskis (if you have them)

Sunday August 11:

“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