Coming UP… 

• Skate Ski focus this week!!

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Summer Training at Edmonton Ski Hill 

Wednesday – Go medium length but go easy

Thursday – Summer Training at Kinsmen

Friday – Active Rest Day

Saturday – All Groups – Skate Short(‘ish) Intervals – Kinsmen

Sunday: Own Training  – Go long and easy (but not necessarily slow)

The Details:

Monday June 26: Online Strength

Zoom Strength W/Carl

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

Tuesday June 27:

• Who: Summer Training Group
• Time: 6:30 to 8:00 pm 
• Where: Gallagher Hill – click HERE for location and directions.
• What: 
  • Warm Up
    • 20 minutes. Include all 5 Zones as well as activation (i.e. ABC’s)
    • Sprints – 10 x 8s w/52 s Active R
      • Ski Striding w/poles
  • Running Intervals
    • 3-5 x 8min (8 x 30s Z3/30s Z1) w/2min Active R between efforts
• If Raining…
• Carl’s New Fangled Training Studio – Click HERE for directions and location.
• What: 
  • Intensity – Indoor Intensity and Strength
    • Work out: Warm up,
  • Technique: On Foot
  • Bring: Indoor gear BUT bring outdoor shoes too!!

Wednesday June 28: 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 29: Optional 6:00 pm SKATE RS – Technique work

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

Friday June 30:

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

Saturday July 1:

• Where: Click HERE for location and directions
• When: 10:00 am to 12 Noon
• What: Kinsmen “Rollerski Hill”
  • Warm Up – 20-25 min
    • Usual Warm up – include activation
    • 6-8 x 8s Sprints w/52 active recovery
    • 4-6 x 5min continues Long Course + 2-4 x 3min continuous Short Course
      • SK Rollerskis
    • Cool Down (20 min)
• Technique: Skate Roller skis
• Bring: SK RS stuff

Sunday July 2: CANADA DAY

• 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
  • Go LOOOONG
    • Break up the training in two – first half run, followed by rollerskiing or biking (Or reverse this).