This Week…At a Glance

I will be away from July 24 to August 1.You will have planned workouts (Training Peaks) and some coaching while I am gone.

This is what’s to come this week:

Monday –  pm – Zoom Strength w/Carl

Tuesday – Fartlek at Gallagher Hill

Wednesday – Middle to Long Distance  

Thursday – pm – Summer Training at Carl’s Studio in Sherwood Park

Friday – Active Rest Day – Optional bike ride or brisk walk

Saturday – am – Capilano – CLASSIC Rollerskiing Intervals

pm – optional ride or run

Sunday – Long bike, run, or rollerski (or combination of these)

The Details:

Monday July 24: Optional CL RS and Online Strength

• Pm – Zoom Strength W/Carl
  • Please register w/Carl to participate
  • Click HERE to contact Carl directly
  • When: 6:30 to 7:30 pm

Tuesday July 25: Fartlek Follow-the-Leader

• When: 6:30 pm to 8:00 pm
  • Where: Gallagher Hill Meet by the outdoor rink. Click HERE for location and directions
  • Work out: 
    • Warm-up
    • 20 min 
      • Hit all 5 Zones (Includes ABC’s and Activation/Mobility)
      • Include 10 x 8s Sprints w/52s active R
    • Follow-the-Leader Fartlek w/poles for 35 to 45 min
  • Technique: On Foot 
  • Bring: Striding Poles!!

Wednesday July 26: Medium Day to Long Day

• Long Distance Roller Ski or Bike Ride or Run
  • 2 hours
  • Training Zone: 1 to 2
  • RPE: 3-5
  • Bring food and drink!

Thursday July 27: NOTE: No Rollerski Technique Session Tonight

• 6:30 pm to 8:00 pm
  • Work out: 
  • Where: Carl’s Torture Chamber (Sherwood Park) Click HERE for directions and locations
  • Time: 6:30 – 8:00 pm
  • What: Strength and Agility by/Carl
    • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
    • Work out: 
      • Technique: On Foot

Friday July 28:

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

Saturday July 29

• Where: Capilano. Click HERE for 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
      • 2 x 4(5min) with 2-3 min R
      • 35-45 min of  DP and DS on CL Rollerskis
      • w/2min active recovery between
    • Cool Down (20 min)
• Technique: CL Roller skis
• Bring: CL RS stuff

Sunday July 30:

Looong Distance (Bike, run, or rollerski, or any combination thereof)

• What: 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
• Technique: You choose
• Bring: 
  • Extra food and drink