Week #12 of 2018-19

Coming Up:

• Week #1 of the Ski Specific Dryland training
• Week #1 – Volume Week
• Tuesday we are doing running Intervals at Edmonton Ski Hill
• Thursday we are doing strength on Roller Skis at Keilor Rd
• Saturday we are doing an Urban Assault of Edmonton (40-50km, including a Hillclimb competition – Details below)
• Adult Roller Ski  – There will be NO Adult Roller Skiing for two weeks.

Monday July 16:

• XC: Adult Strength at Performance 104
  • Monday at 6:30 pm to 7:30 pm

Tuesday July 17:

• Who: Summer Training Athletes
• Where:
• Edmonton Ski Hill/Cloverdale Hill – Click HERE for directions. We will meet by the outdoor rink
• When: 6:30 pm to 8:00 pm
• What: 
  •  Coach Driven  – Continuing  Build Phase of Training
• Technique: Running Intervals…BRING striding Poles!!!

Wednesday July 18:

• XC – Suggested Training LSD
  • 1.5 to 2 hrs slow, easy run or bike

Thursday July 19:

• Who: Year Round Athletes in the Summer Program
• Where: Keilor Rd.
• When: 6:30 pm to 8:00 pm
• What: 
  •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
• Technique: SKATE Roller skiing

Friday July 20:

• Recovery Day
  • Easy run/walk/ski, some core, and light stretching.

Saturday July 21:

• Summer Program
  • Where: Meet at McKinnon Ravine
  • When: 7:30 am to 11:00 am
  • Technique: Classic Roller Skiing
  • What: 
    • Urban Assault – Route TBD
• Adult Roller Ski:
  • There will be NO Adult RS sessions for this week or next (two weeks off)

Sunday July 22:

• Self directed training. Long Slow Distance (LSD)
  • Up to 2.5 hrs.