Coming UP… 

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday –

Wednesday – Go medium length but go easy

Thursday – Summer Training at Kinsmen

Friday – Active Rest Day

Saturday – All Groups – Keilor Rd – Classic Rollerskiing

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

The Details:

Monday July 3: Online Strength

Zoom Strength W/Carl

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

Tuesday July 4:

• Who: Summer Training Group
• Where: 
• Time: 6:30 to 8:00 pm
• What: Pyramid Ski Striding (Up Gallagher Hill)
  • Intensity – Zone 3
  • Work out: 
    • Warm-up
    • 20 min 
      • Hit all 5 Zones
      • Include 10 x 8s Sprints
    • 35-45 min of Continuous Ski Striding (up and down Hill) 
  • Technique: On Foot w/Striding Poles
  • Bring: Striding Poles!!

Wednesday July 5: 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 July 6: Optional 6:00 pm SKATE RS – Technique work

• Who: Thursday Evening Group
• Where: Kinsmen Park (By the tennis courts) Click HERE for location and directions 
• Time: 6:30 – 8:00 pm
• What: Technique on SKATE 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 July 7:

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

Saturday July 8.

• Where: Grandview Heights. Click HERE for location and directions
• When: 10:00 am to 12 Noon
• What: Skate 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 1-SK and 2-SK on SK Rollerskis
      • w/2min active recovery between
    • Cool Down (20 min)
• Technique: SKATE Roller skis
• Bring: SK RS stuff

Sunday July 9:

• 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