Coming UP… 

• Running TT was postponed. Date TBD

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Summer Training at Carl’s NEW Strength Training Location!!

Wednesday – Go medium length but go easy

Thursday – Summer Training at Kinsmen

Friday – Active Rest Day

Saturday – All Groups – Keilor Rd – Classic Rollerskiing

Sunday – Mother’s Day!! Own Training  – Go long and easy (but not necessarily slow)

The Details:

Monday June 12: Online Strength

Zoom Strength W/Carl

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

Tuesday June 13:

• Who: Summer Training Group
• Where: – Carl’s New Fangled Training Studio – Click HERE for directions and location.
• Time: 6:30 to 8:00 pm
• What: 
  • Intensity – Indoor Intensity and Strength
    • Work out: Warm up,
  • Technique: On Foot
  • Bring: Indoor gear BUT bring outdoor shoes too!!

Wednesday June 14: Medium Day 

On Your Own:

• Distance/Recovery Training Day
• RS 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 June 15: Optional 6:00 pm CLASSIC RS – Technique work

• Who: Thursday Evening Group ALL w/Ulf
• Where: Kinsmen Park (By the tennis courts) ClickHEREfor location and directions 
• Time: 6:30 – 8:00 pm
• What: Technique on Classic RS followed by Strength on Roller Skis
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Technique: running
    • Bring:  Striding poles (always bring your striding poles)

Friday June 16:

• Active Rest Day
• Walk, RS ski, run, or take the day off.

Saturday June 17.

• Where: Keilor Road ClickHEREfor location and directions
• When: 10:00 am to 12 Noon
• What: Classic Medium Intervals
  • Warm Up – 20 min
    • Usual Warm up – include activation
    • 6-8 x 8 s Sprints w/52 active recovery
    • Band/Core Activation Work (10-15 min)
    • Work Out
      • 35-45 min of DP and DS on CL Rollerskis
      • 4-6 x 5min Z3 w/5min active recovery
    • Cool Down (20 min)
• Technique: Classic Roller skis
• Bring: CL Rs stuff

Sunday June 18:

• LSD Training – (Long “Speedy”, Distance)
  • “Speedy” means try to go fast but still stay in Zone 1/2. Ski, ride, or run efficiently and in control (keep a conversation going) if roller skiing