Coming UP…

• Restrictions apply but these are similar to the ones we have been adhering to all winter:
  • Outside training
  • In groups of 20 or less
  • Masks to be worn when giving instruction
  • Maintain 2m physical distancing
  • Wash hands often!

This Week…

Monday

Zoom Strength w/Carl

Tuesday – Group Training – “Long Intensity (Threshold)”  – Ski Walking w/poles

Wednesday – Own training – go medium length but go easy

Thursday 

• Skate Drills/Coordination on SK Rollerskis
• In-person Strength Training W/Carl

Friday – Rest or Active Rest

Saturday – Group Training: Skate Rollerski Training 

Sunday – Go loooong with LOW HR!

Monday June 28:

Zoom Strength W/Carl

• Please register w/Carl to participate
• Click HERE to contact Carl directly

Tuesday June 29: Intensity – Supposed to be HOT!!! We may opt to CANCEL!! Stay tuned

Who: Summer Program 

Where: Keilor Road/Alfred Savage Centre Click HERE for location and directions

Time: 6:30 – 8:00 pm

What: 

• Warm Up – Warmup to include all 5 training zones (start w/Z1 and move through each one)
  • Follow up w/sprints/slow to fast accelerations WITH SKI POLES!!!
• Intensity workout – 5-8x Running/Ski Walking w/poles up 5min hill/section (in shaded part of trail). Walk down the stairs/steps.
  • RPE of 6-7
• Technique:
  • Walking/Running Intervals
• Bring: Your STRIDING POLES

Wednesday June 30: Medium Day

• Distance/Recovery Ski/Training Day
• Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! RPE of 3-5

Thursday July 1: Strength and COORDINATION CANADA DAY!!! 

• Who: Summer Program Participants
• What: Coordination Drill AND Strength W/Carl
• When: 
• 6:00 to 7:00 Coordination Drills (NEW!!) on Rollerskis Cancelled due to the HEAT
• 7:00 to 8:00 Strength w/Carl (TIME MAY CHANGE to the morning…Stay tuned)

• Where:  Kinsmen Park (Behind the tennis courts)
• Technique:

• Strength Stuff
• Bring: Bring a sense of purpose…and running shoes!

Friday July 2:

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

Saturday July 3: 

• Who: Summer Program 
• Where: Keilor Road/Alfred Savage Centre Click HERE for location and directions
• Time: 9:00 am to 11:00 am (Note the time!!)
• What: 
  • Technique and Bring:
    • SK rollerskis (if rollerskiing), running shoes (if running).
  • Prepare: Arrive with a sense of purpose to this training. It will be hard because you are not used to doing this type of effort.

Sunday July 4:

• Consider doing something slow and long. 2-2.5 hrs at Z1 (conversational pace – 3 to 4 on the RPE scale)