Coming UP:

• Group Training
  • Monday – No STRENGTH
  • Monday – No STRENGTH
  • Tuesday at Hawrelak
    • MWC – Running Intensity – 30/30’s
    • Summer – DP Long Intensity
• Thursday at Government House – back parking lot – Strength and Coordination
• Saturday
  • Adult Roller Ski Group – Kinsmen – Skating
  • MWC/Adults at Goldbar – Kinsmen Strength Test plus Striding w/poles
  • Summer Program – Kinsmen Strength Test plus Striding w/poles

Monday August 3:

• Zoom Strength Training
  • No Strength on AM
• Zoom Strength PM
  • No strength in PM

Tuesday August 4:

• Who: Summer Program and WMC 2021 😀
• Where: Hawrelak Park – parking lot closest to pedestrian bridge. Click HERE for location and directions
• Time: 6:30 pm to 8:00
• What:
  • MWC 2021
    • Warm Up (20-25 min to include activation)
    • 10x10s Sprints
    • 2-3 x 8min (30s Z4/30s Z1) w/2min R
  • Bring: Running Shoes
  • Summer Program
    • Double Pole (DP) Intensity – long
    • Warm Up (15-20min – include activation)
    • 6x 10s Sprints
    • 3-5 x 7min w/2min R
  • Bring: Classic RS gear

Wednesday August 5:

• Distance/Recovery Ski/Training Day
  • Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan

Thursday August 6:

• Who: Summer Strength Program
• Where: Kinsmen Park (closest to Walterdale Bridge)
• When: 6:30 to 8:00
• What: Mobilization and Coordination/Strength Training w/Carl
  • Kenyan Foot Dance
• Technique: Running Shoes
• Bring: Appropriate training equipment and a change of clothes for after (it might rain)

Friday August 7:

• Active Rest Day
  • Complete rest – (NO training) or active/recovery training.
    • I.E. go for a walk or bike ride but keep it very, very easy.

Saturday August 8:

• Adult Roller Ski Group
  • Where: Kinsmen Park – Closest parking lot to Walterdale Bridge
    Time: 8:30 to 9:45
    What: Skate Roller ski
    • Continuation of SK technique

• Summer Program and MWC 2021
  • Where: Kinsmen Park (Closest to Walterdale Bridge)
  • Time: 10:00 am to 12 Noon
  • What: Strength Test and Striding w/poles
    • Warm UP (20 min)
    • Strength Test
      • Push Ups
      • Squat Jumps
      • Body Saw
      • Side Jumps
    • Ski Striding w/Poles
      • Drills
      • 10 x 1min w/1min R
  • Cool down
  • Bring: Running shoes, drinkbelt, and striding poles, yoga mat, and foam roller

Sunday August 9:

• 1.5 to 2.5 hrs LSD (Refer to your Training Plans)
• Add 4-6 sprints of 10-15 seconds after 30-40min. Ensure you have 2-3 min active, slow movement between efforts.