Categories > Training This Week

Training This Week: June 18 to June 24

Week #8 of 2018-19

Coming Up:

  • Week #5 of the Build Phase
  • Tuesday we are classic roller skiing at McKinnon Ravine!!!
  • Thursday we are at the Edmonton Ski Hill (Cloverdale Hill)
  • Saturday we are at Keilor Road.

Monday June 18:

  • XC: Adult Strength at Performance 104
    • Starts at 6:30pm

Tuesday June 19:

  • Who: Summer Training Athletes
  • Where: MacKinnon Ravine – Back parking lot – Click HERE for directions
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
      • Fartlek Intensity on CLASSIC roller Skis
  • Technique: Skate Roller Skiing – so bring SKATE RS gear and running shoes (just in case)!

Wednesday June 20:

  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday June 21: Summer Officially Arrives

  • Who: Year Round Athletes in the Summer Program
  • Where: Edmonton Ski Hill – Click HERE for directions
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training”
  • Technique: Run (on foot) and BRING POLES!!

Friday June 22:

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

Saturday June 23:

  • Who: Summer Program
  • Where: Keilor Rd – Click HERE for directions
  • When: 9:00 am to 11:00 am
  • Technique: Skate Roller Skiing – Interval training
  • What: 
    • Basics of the YTP
      • Some Theory and indoor session – bring a binder and a writing instrument
        • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
        • Will discuss successful routines, habits, and sleep and nutritional needs of successful athletes
        • Will reinforce the 80-20 principle of training
  • Adult Roller Ski:
    • Where: Keilor Rd – Click HERE for directions
    • When: 11:30 am to 1:00 pm
    • Technique: Classic Skiing (we will stay with classic skiing this week)

Sunday June 24:

  • Self directed training. Long Slow Distance (LSD)

training This Week: June 11 to 17

Week #7 of 2018-19

Coming Up:

  • Week #4 of the Build Phase – we are now heavy into some “serious” training 🙂
  • Tuesday we are classic roller skiing at McKinnon Ravine!!!
  • Thursday we are at the Edmonton Ski Hill (Cloverdale Hill)
  • Saturday we are at Keilor Road.

Monday June 11:

  • XC: Adult Strength at Performance 104
    • Starts at 6:30pm

Tuesday June 12:

  • Who: Summer Training Athletes
  • Where: MacKinnon Ravine – Back parking lot – Click HERE for directions
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
      • Fartlek Intensity on CLASSIC roller Skis
  • Technique: Roller Skiing – so bring CLASSIC RS gear and running shoes!

Wednesday June 13:

  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday June 14: 

  • Who: Year Round Athletes in the Summer Program
  • Where: Edmonton Ski Hill – Click HERE for directions
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training”
  • Technique: Run (on foot) and BRING POLES!!

Friday June 15:

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

Saturday June 16:

  • Who: Summer Program
  • Where: Keilor Rd – Click HERE for directions
  • When: 9:00 am to 11:00 am
  • Technique: Classic Roller Skiing – Interval training
  • What: 
    • Basics of the YTP
      • Some Theory and indoor session – bring a binder and a writing instrument
        • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
        • Will discuss successful routines, habits, and sleep and nutritional needs of successful athletes
        • Will reinforce the 80-20 principle of training
  • Adult Roller Ski:
    • Where: Keilor Rd – Click HERE for directions
    • When: 11:30 am to 1:00 pm
    • Technique: Classic Skiing

Sunday June 17:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: June 4 to 10

Week #6 of 2018-19

Coming Up:

  • Week #3 of the Build Phase – we are now getting into some “serious” training 🙂
  • Adult Performance 104 Strength Training to start this Monday May 28th

Monday June 4:

  • XC: Adult Strength at Performance 104
    • Starts at 6:30pm

Tuesday June 5:

  • Who: Summer Training Athletes
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
      • Fartlek Intensity on CLASSIC roller Skis
  • Technique: Roller Skiing – so bring CLASSIC RS gear and running shoes!

Wednesday June 6:

  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday June 7: 

  • Who: Year Round Athletes in the Summer Program 
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training”
  • Technique: Run (on foot) and BRING POLES!!

Friday June 8:

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

Saturday June 9:

  • Who: Summer Program
  • Where: Goldbar
  • When: 9:00 am to 11:00 am
  • Technique: Classic Roller Skiing – Interval training
  • What: 
    • Basics of the YTP
      • Some Theory and indoor session – bring a binder and a writing instrument
        • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
        • Will discuss successful routines, habits, and sleep and nutritional needs of successful athletes
        • Will reinforce the 80-20 principle of training
  • Adult Roller Ski:
    • Where: Goldbar
    • When: 11:30 am to 1:00 pm
    • Technique: Classic Skiing

Sunday June 10:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: May 28 to June 3

Week #5 of 2018-19

Coming Up:

  • Week #3 of the Build Phase – we are now getting into some “serious” training 🙂
  • Adult Performance 104 Strength Training to start this Monday May 28th

Monday May 28:

  • Biathlon: Training at the Range
  • XC: Adult Strength at Performance 104
    • Starts at 6:30pm

Tuesday May 29:

  • Who: Summer Training Athletes
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
      • Fartlek Intensity on Skate roller Skis
  • Technique: Roller Skiing – so bring SKATE RS gear and running shoes! (Still skate skiing)

Wednesday May 30:

  • Biathlon: At the Range
  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday May 31: 

  • Who: Year Round Athletes in the Summer Program 
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training”
  • Technique: Run (on foot) and BRING POLES!!

Friday June 1:

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

Saturday June2: Roller Skiing and Designing a YTP Part 4 (what we missed last week).

  • Who: Summer Program
  • Where: Goldbar
  • When: 9:00 am to 11:00 am
  • Technique: Skate Roller Skiing – Intro to formal interval training
  • What: 
    • Basics of the YTP
      • Some Theory and indoor session – bring a binder and a writing instrument
        • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
        • Will discuss successful routines, habits, and sleep and nutritional needs of successful athletes
        • Will reinforce the 80-20 principle of training
  • Adult Roller Ski:
    • Where: Goldbar
    • When: 11:30 am to 1:00 pm
    • Technique: Skate Skiing (yes, again)

Sunday May 27:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: May 21 to May 27

Week #4 of 2018-19

Coming Up:

  • Week #2 of the Build Phase – we are now getting into some “serious” training 🙂
  • Roller Ski Rental – contact Ulf @ kleppeu@gmail.com
  • Adult Roller Ski Sessions will be at Chickakoo this Saturday – details below
  • Adult Performance 104 Strength Training to start Monday May 28th
  • May 26 – Intro to Roller Skiing
    • Roller Ski Time Trial  – Chickakoo – 5km, 7.5km, or 10km

Monday May 21:

  • Biathlon: Training at the Range
  • XC: NO STRENGTH TRAINING THIS WEEK!
    • Adult Strength Training to start May 28th

Tuesday May 22:

  • Who: Summer Training Athletes
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
      • Fartlek Intensity on Skate roller Skis
  • Technique: Roller Skiing – so bring SKATE RS gear and running shoes!

Wednesday May 23:

  • Biathlon: At the Range
  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday May 24: 

  • Who: Year Round Athletes in the Summer Program 
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training”
  • Technique: Run (on foot) and BRING POLES!!

Friday May 25:

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

Saturday May 26: Roller Skiing and Designing a Yearly Training Plan (YTP) Part 4

  • Who: Summer Program
  • Where: Chickakoo
  • When: 8:30 am to 11:00 am
  • Technique: Skate Roller Skiing
  • What: 
    • Skate Roller Ski Time Trial
      • Where: Chickakoo – Click HERE for directions
      • When: TT starts at 8:30 am (remember you need a warm up!!)
      • Distance: 5km, 7.5km, or 10km
    • Basics of the YTP
      • Some Theory and indoor session – bring a binder and a writing instrument
        • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
        • Will discuss successful routines, habits, and sleep and nutritional needs of successful athletes
        • Will reinforce the 80-20 principle of training
  • Adult Roller Ski:
    • Where: Chickakoo – Click HERE for directions
    • When: 11:30 am to 1:00 pm
    • Technique: Skate Skiing

Sunday May 27:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: May 7th to May 13th

Week #2 of 2017-18

Coming Up:

  • Week #2 of 2-week Intro to Training Phase

Monday May 7:

  • Biathlon: Training at the Range
  • XC:NO STRENGTH TRAINING THIS WEEK!
    • Stay Tuned

Tuesday May 8:

  • Who: Summer Training Athletes
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Intro to Training (2 weeks)
  • Technique: Running – so bring running shoes!

Wednesday May 9:

  • Biathlon: At the Range
  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday May 10:

  • Who: Year Round Athletes in the Summer Program 
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training”
  • Technique: Run (on foot)

Friday May 11:

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

Saturday May 12: Designing a Yearly Training Plan (YTP) Part 2

  • Who: Summer Program
  • Where: Goldbar
  • When: 9:00 am to 11:00 am
  • Technique: Running (on foot)
  • What: Basics of the YTP
    • Some Theory and indoor session – bring a binder and a writing instrument (pen or pencil)
      • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
      • Will discuss routines, habits, and sleep and nutritional needs of successful athletes
      • Will reinforce the 80-20 principle of training
    • Continue with the 2 week intro-to-training phase

Sunday May 6:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: April 30 to May 6

Week #1 of 2017-18

Coming Up:

  • Summer Training Starts Tuesday May 2
  • Week #1 of 2-week Intro to Training Phase

Monday April 30:

  • Biathlon: No formal practice this evening.
  • XC:NO STRENGTH TRAINING THIS WEEK!
    • Strength Training at Performance 104 to start Monday May 7

Tuesday May 1

  • Who: Summer Training Athletes
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Intro to Training (2 weeks)
  • Technique: Running – so bring running shoes!

Wednesday May 2:

  • Biathlon: At the Range
  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday May 3:

  • Who: Year Round Athletes in the Summer Program 
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training”
  • Technique: Run (on foot)

Friday May the Fourth: (Watch a Star Wars Movie)

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

Saturday May 5: Designing a Yearly Training Plan (YTP) Part 1

  • Who: Summer Program
  • Where: Goldbar
  • When: 9:00 am to 11:00 am
  • Technique: Running (on foot)
  • What: Basics of the YTP
    • Some Theory and indoor session – bring a binder and a writing instrument (pen or pencil)
      • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
      • Will discuss routines, habits, and sleep and nutritional needs of successful athletes
      • Will introduce the 80-20 principle of training
    • Continue with the 2 week intro-to-training phase.

Sunday May 6:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: March 19 to 25

Week #29 of 2017-18

Coming Up:

  • Last week of formal training!!
  • Skate Skiing this Week?
    • Skiing still looks good for this week 🙂

Monday March 19:

  • Typically a recovery day. Go for a light ski if you are able, do some light core and balance work and plan your training week 🙂 If you raced, then Monday is a good day to take off completely…you deserved it:-)
  • Biathlon: No formal practice this evening.

Tuesday march 20: Last Formal Practice for TA, YD, and YR. Adults stay Tuned.

  • Who: All Programs – BRING A TREAT FOR AFTER PRACTICE!
  • Where: Goldbar
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven
  • Technique: Skate Technique

Wednesday March 21: 

  • Biathlon: NO FORMAL TRAINING – STAY TUNED
  • XC – No formal training – CANCELLED

Thursday March 22: All Masters (Adults) are invited to come out 🙂

  • Who: YR’s, AR’s, and YD’s
  • Where: Goldbar
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Optional Technique and “just go for a ski” training
  • Technique: Skate

Friday March 23:

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

Saturday March 24: NO FORMAL TRAINING but coaches will be in attendance and will take groups out – SNOW DEPENDENT

  • Who: All Programs
  • Where: SWC? – STAY TUNED
  • When: 10:00 am to 12 noon
  • Technique: Skate (LIKELY)
  • What: TECHNIQUE oriented
    • Coach driven

Sunday March 25:

  • Self directed training. Long Slow Distance (LSD) at SWC 🙂

Training This Week: March 12 to 18

Week #28 of 2017-18

Coming Up:

  • Skate Skiing this Week?
    • Greetings from Thunder Bay! Will Rickard, Sarah Hanstock, Abby Brown, Daniel Brisson, Erin Bennett, and Jacob Seubert, along with Sean Rickard and I (Ulf) are in T-Bay for the National XC Championships. They (we I suppose) are enjoying mid-winter like conditions skiing on perfectly groomed natural snow with temperatures just below 0C :-). I will give updates as they happen. Check the Blog or Zone4 for results.
    • Looking at the long range forecast for Edmonton it appears that the snow will stay, as temperatures only rise slightly above the freezing mark. Not sure if classic or skating is the best option so will leave that up to the coaches who are “on the ground” to decide.
  • March 10-17 – National XC Championships – Thunder Bay ON.

Monday March 12:

  • Typically a recovery day. Go for a light ski if you are able, do some light core and balance work and plan your training week 🙂 If you raced on the weekend, then Monday is a good day to take off completely…you deserved it:-)
  • Biathlon: Training at the Range

Tuesday march 13:

  • Who: All Programs
  • Where: Goldbar
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Mostly Intensity but Coach Driven
  • Technique: Skate Technique

Wednesday March 14: 

  • Biathlon: Training at the Range – 6:30 to 8:00 pm
  • XC – No formal training

Thursday March 15:

  • Who: AR’s, and YD’s
  • Where: Goldbar
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Strength and Drills with Technique focus
  • Technique: Skate

Friday March 16:

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

Saturday March 17:

  • Who: All Programs
  • Where: Goldbar
  • When: 10:00 am to 12 noon
  • Technique: Skate (but may be changed to Classic – stay tuned)
  • What: Intensity
    • Coach driven

Sunday March 18:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: March 5 to 11

Week #27 of 2017-18

Coming Up:

  • Classic Skiing this Week
    • The forecast is for below 0C temperatures all week and we have lots of snow. A perfect combination for good classic skiing. As such we’ll classic ski during the week but maybe switch to skate on the weekend if it warms up. Stay tuned.
  • March 10-17 – National XC Championships – Thunder Bay ON.

Monday March 5:

  • Typically a recovery day. Go for a light ski if you are able, do some light core and balance work and plan your training week 🙂 If you raced on the weekend, then Monday is a good day to take off completely…you deserved it:-)
  • Biathlon: Training at the Range

Tuesday march 6:

  • Who: All Programs
  • Where: Goldbar
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Mostly Intensity but Coach Driven
  • Technique: Classic Technique

Wednesday March 7: 

  • Biathlon: Training at the Range – 6:30 to 8:00 pm
  • XC – Intensity Training at Goldbar
    • Warm Up: 5/5/5
    • Sprints – 10x 8s w/52 s R
    • Pyramid up Esso Hill
      • 2x to the top
      • 2x to the junction
      • 2x just past the first steep part
      • 2x 15s
      • Cool Down

Thursday March 8:

  • Who: AR’s, and YD’s
  • Where: Goldbar
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Strength and Drills with Technique focus
  • Technique: Classic

Friday March 9:

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

Saturday March 10:

  • Who: All Programs
  • Where: Goldbar
  • When: 10:00 am to 12 noon
  • Technique: Classic (but may be changed to Skate – stay tuned)
  • What: Intensity
    • Coach driven

Sunday March 11:

  • Self directed training. Long Slow Distance (LSD)
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