Training This Week: November 5 to November 11

Week #28 of 2018-19

Week #9 of Fall/Winter Program

Remember: It is dark earlier now, so we need to both be seen and be able to see!

  • SO…wear a bright coloured t-shirt (if cold then wear it over your warm up jacket).
  • Wear clothing with reflective material!!
  • And finally, you will need a head lamp so that you can see where you are going ūüôā
  • NOTE: We will now train exclusively at Goldbar, except occasionally at other sites. But you will be given plenty of niotice!

Coming Up:

  • Track’n Trail Club Night – Monday November 5
  • Lake Louise Camp – November 9-11
  • First Flakes Loppet – November 17
  • AB Cup 1/2 – November 24/25 – Canmore
  • Coach Session #4 – Saturday December 1
  • ENSC Ski Swap – Dec 8 (Details to Come)

Monday November 5:

  • Strength Training at Performance 104 Click HERE for directions:
    • 4242 99 St NW, Edmonton, AB T6E 5B3
    • Session 1: 6:30 to 7:30
    • Session 2: 7:30 to 8:30

Tuesday November 6:

  • Who: All Program
  • Where: Goldbar¬†Park¬†
  • When:¬†6:30 – 8:00 pm
  • What:¬†
    • Training:
      • Warm-Up Routine – Includes Mobility and Activation Routine
      • Ski Striding
      • Coach Driven Intensity
      • Strength Training Routine
    • Bring:
      • Striding Poles, Drinkbelt, Change of clothes
    • Youth Racers – Bring striding poles
      • Running Intensity
      • Moose Hoofs (Elgehuffs Esso Hill)

Wednesday November 7:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike, or Roller Ski ¬†(This is Z1 , which means “conversation” pace)

Thursday November 8:

  • TRAINING CANCELLED ¬†due to preparation for LL Snow Camp

Friday November 9:

  • Recovery Day
    • Easy run/walk/ski, some core, and light stretching.

Saturday November 10: 

  • NO FORMAL TRAINING DUE TO LAKE LOUISE SNOW CAMP
  • Suggested Training (if not going to Camp)
    • Intensity on foot
      • WarmUp – include activation and mobility
      • Include ski striding
        • 10 x10s w/50s R
      • Intensity Training at Zone4 (HIIT)
        • 2-3 sets of 3 x 4min Z4 w/2min R between sets
      • Core strength routine
      • Cool down

Sunday November 11: 

  • Suggested Training
    • LSD on bike, rollers skis, or run
    • 2 to 3hrs