Training This Week: August 12 to 18

Coming Up:

  • We are at Hawrelak on Tuesday, Keilor Rd on Thursday, and McKinnon Ravine on Saturday
  • Canmore Camp coming up – August 19-23
  • Fall Programs Start Saturday September 7

Monday August 12:

  • Strength Training
    • As usual

Tuesday August 13:

  • Who: Summer Program
    Where: Hawrelak
    When: 6:30 to 8:00 pm
    What: 
    • Intensity
      • 3-5 x 8min (30s Z4/30s Z1) w/2min active R between sets
    • Specifics:
      • Warm Up – 20min – include mobility and activation
      • 7x8s Sprints w/52s active R
      • 25 min (13-15 year olds), 30 min (16-17 year olds) 40 min (18+ years) of intensity (depends on who you are)
      • 15min Cool down
    • Bring:
      • STRIDING POLES!!! Drinkbelt, Change of clothes

Wednesday August 14:

  • XC – On Your Own
    • 1.0 to 2.0 hrs run or Roller Ski (This is Z1 , which means “conversation” pace)

Thursday August 15:

  • Who: Thursday Group
  • Where: Keilor Road
  • When: You Choose
  • What: 
    • Training: – Roller Skiing Technique, Drills and Strength
    • Technique: SKATE
    • Warm Up – 15min – include mobility and activation
      7x8s Sprints w/52s active R (Alternate 1-SK and Offset)

Friday August 16:

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

Saturday August 17:

  • Who: Summer Program
  • Where: Kinsmen Sports Centre Centre Click HERE for location
  • When: 9:00 am to 11:00 am
  • What:  Intensity (SK Roller Ski)
    • Training:
      • Warm Up – 20min – include mobility and activation
      • 4 x 4min of 1-SK (mostly) + 4 x 4min Offset/1-SK
        • It will take approximately the same time to come down as going up
      • 15min Cool down
      • 10 min Mobility Routine
  • Bring:
    • Drinkbelt, Change of clothes
  • Adult Roller Skiing:
    • Kinsmen Sports Centre Click HERE for location
    • Technique: SKATE Skiing
    • Time: 11:30 to 1:00 pm
    • Bring: SKATE Ski Stuff

Sunday August 18:

  • Suggested Training
  • LSD
  • 2.0 to 2.5 to hrs