Coming Up:

• Part 2 of Physical Testing on Sat. (was re-scheduled to this Saturday)
• We are at Edmonton Ski Hill on Tuesday
• Keilor Rd. on Thursday
• On Saturday we will be at Goldbar – Physical Testing Part 2
• Adult Roller Skiers are also at Goldbar Park

Monday July: 8

• Strength Training
  • As usual

Tuesday July: 9 

• Who: Summer Program
• Where: Edmonton Ski Hill
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • 15 Hills Workout w/striding poles!!
    • Technique: Running
    • Warm-Up – Include Mobility and Activation Routine
    • Speed/Spenst – 10 x 8s Z5/52s Z1
    • Intensity: Running/ski striding @ Z4
      • We will use the terrain (read: hills) of Edmonton Ski Hill to do this workout. Each will be given a certain amount of time to complete the workout (from 25min to 45 min). The goal is to do as many hills in the allotted time up to 15 hills
  • Bring:
    • Striding poles, Drinkbelt, Change of clothes

Wednesday July 10:

• XC – On Your Own
  • 1.0 to 2.0 hrs run or Roller Ski (This is Z1 , which means “conversation” pace)

Thursday July 11:

• Who: Thursday Group
• Where: Keilor Rd.
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Warm-Up Routine – Includes Mobility and Activation Routine
    • Coach Driven Strength, technique, and mobility
  • Technique: CLASSIC Roller Ski – DP and DS drills, along with balance and coordination drills
  • Bring:
    • CL RS equipment, Drinkbelt, Change of clothes

Friday July 12:

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

Saturday July 13:

• Who: Summer Program
• Where: Goldbar Pavilion
• When: 9:00 am to 11:00 am
• What:  Strength and Run Test
  • Training:
    • Warm Up – 20min – include mobility and activation
    • 3km Test Run (Run starts at 9:30 – @ 30s intervals)
    • Strength Test (For 60s)
      • Pushups
      • Body Saw
      • Sky Jumps
      • TRX Pull UPs
      • Single-Leg Ups
      • Dips

• Bring:
  • Drinkbelt, Change of clothes

• Adult Roller Skiing:
  • Where: Goldbar Park
  • When: 11:30 am to 1:00 pm
  • What:  SKATE ski technique work
    • 1-SK and Offset
  • Bring: SKATE Roller Ski equipment, Drinkbelt, Change of clothes

Sunday July 14:

• Suggested Training
• LSD
• 1.5 to 2 to hrs