Coming UP…

• Restrictions have all but lifted but Covid hasn’t gone away. I would strongly suggest we all do the following:
  • Maintain 2m apart as much as possible
  • Wash hands often
  • Not share equipment
  • Stay home if feeling sick or have COVID like symptoms

This Week…

Monday

Zoom Strength w/Carl

Tuesday – Group Training – “Long Intensity (Threshold)”  – Hot Weather version of “the Ladder”

Wednesday – Own training – go medium length but go easy

Thursday 

• Coordination and Drills
• In-person Strength Training W/Carl

Friday – Rest or Active Rest

Saturday – Double Poling Intensity at Hawrelak

Sunday – Go loooong with LOW HR!

Monday July 12:

Zoom Strength W/Carl

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

Tuesday July 13: Intensity – Who: Summer Program 

Where: Hawrelak Park  Click HERE for location and directions (Parking Lot closest to the Pedestrian Bridge)

Time: 6:30 – 8:00 pm

What: Ladder Workout – w/Striding Poles

• 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
• Intensity workout – 2-3 x 10min of “The Ladder”
• 3min between efforts
• The striding w/poles will be done slowly and “in control”
  • One foot has to remain on contact with the ground at all times.
• RPE of 6-7
• Technique:
  • Ski Striding
• Bring: Striding Poles

Wednesday July 14: 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 15: Strength and COORDINATION 

• Who: Summer Program Participants
• What: Coordination Drill AND Strength W/Carl
• When: 
• 6:30 to 7:00 Coordination Drills 
• Strength w/Carl

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

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

Friday July 16:

• 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 17:

• Who: Adult Roller Skiing 
• Where: McKinnon Ravine/Government House Click HERE for location and directions
• Time: 8:00 am to 9:30 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.

• Who: Summer Program 
• Where: Hawrelak Park Click HERE for location and directions
• Time: 10:00 am to 12 noon am (Note the time!! BUT we may move up the time if still HOT!!
• 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 18:

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