Summer Program: July 20 to July

Coming UP:

  • Group Training
    • Monday – Zoom Strength (Youth) 9:00 am
    • Monday – Zoom Strength @7:00 pm (All)
    • Tuesday at Alfred Savage Centre
      • MWC – running Intensity
      • Summer – Classic RS Intensity
  • Thursday at Government House – back parking lot – Strength and Coordination
  • Saturday
    • Adult Roller Ski Group – Saturday at Kinsmen Fitness Centre – yes, again 😀
    • MWC/Adults at Hawrelak Park
    • Summer Program – Hawrelak Park

Monday July 20:

  • Strength Training
    • Zoom Strength AM
      • When: 9:00 am
      • Where: Your Home
      • What: Carl Strength
      • To join Zoom Meeting click HERE
    • Zoom Strength PM
      • When: 7:00 pm
      • Where: Your Home
      • What: Fundamentals of ENSC Strength Training
      • To join Zoom Meeting click HERE

Tuesday July 21:

  • Who: Summer Program and WMC 2021 😀
  • Where: Alfred Savage Centre Click HERE for location and directions
  • Time: 6:30 pm to 8:00
  • What:
    • MWC
      • Warm Up 20min
      • Running Intensity
      • 4-6 x 6-8min w/3min R (30-35min of work)
      • Bring: Running shoes
      • Cool Down
    • Summer Program
      • Warm UP – 20min (you know the routine 😀)
      • DP to DS
        • 6-8 x 4min w/3min R
      • Cool Down
  • Bring: CLASSIC RS

Wednesday July 22:

  • Distance/Recovery Ski/Training Day
    • Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan

Thursday July 23:

  • Who: Summer Program
  • Where: Government House
  • When: 6:30 to 8:00
  • What: Mobilization and Coordination/Strength Training w/Carl
    • Kenyan Foot Dance
  • Technique: Running Shoes
  • Bring: Appropriate training equipment and a change of clothes for after (it might rain)

Friday July 24:

  • Active Rest Day
    • Complete rest – (NO training) or active/recovery training.
      • I.E. go for a walk or bike ride but keep it very, very easy.

Saturday July 25:

  • Adult Roller Ski Group
    • Where: Kinsmen Fitness Centre – Parking Lot Closest to Walterdale Bridge
    • Time: 8:30 am to 9:45
    • What: SKATE Roller Skiing
    • Bring: SK Roller ski equipment and any other appropriate training equipment and a change of clothes. And please wear your lovely Safety Pink t-shirt 😀!!
  • Summer Program – SK RS 1-SK
    • Where: Hawrelak Park
    • Time: 10:00 am to 12 Noon
    • What:
      • Warm UP (20 min)
      • 4-6 x 6min 1-SK
      • SK technique
      • Cool down
    • Bring: Skate Rollerski equipment, drinkbelt, and a change of clothes.
  • MWC 2021
    • Where: Hawrelak Park – By the pedestrian bridge
    • Time: 10:00 am to 12 Noon
    • What:
      • Warm UP (15-20 min)
        • Activation/Mobility
        • 7x10s Spenst
      • 2-3 x 8min (8 x 30sZ4/30sZ1)
      • Cool Down
    • Core Strength Routine
    • Bring: Running shoes, STRIDING POLES, drinkbelt, and a change of clothes.

Sunday July 26:

  • 1.5 to 2.5 hrs LSD (Refer to your Training Plans)
  • Add 4-6 sprints of 10-15 seconds after 30-40min. Ensure you have 2-3 min active, slow movement between efforts.