Training This Week: October 9 to October 15

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October 9, 2017 by

Week # 6 of 2017-18

Days are DEFINITELY Getting Shorter!

  • It’s still light when we start training but it is quite dark when we are done. Please bring out the reflective wear AND replace the battery in your head lamps!! Winter is Coming…!!

Events Coming Up:

  • Optional northern Alberta training camp – October 13 to 15 Click HERE to register.
  • Frozen Thunder – October 27-29
  • Halloween Scare “O” – Orienteering Event on Tuesday Oct 31. (STAY TUNED – this may change)
  • Lake Louise On-Snow Camp  – November 10-12

Monday October 9:

  • Biathlon – Check with your coaches!!
  • XC – Performance 104 Strength Training
    • NO STRENGTH on Monday

Tuesday October 10: 

  • Which Programs: General Training – ALL Programs
  • When: 6:30-8:00 PM (Arrive at 6:20)
  • Where: Hawrelak Park – Parking lot by the pedestrian bridge. Click HERE for directions
  • What: 
    • According to your Coaches/group leads
  • Technique: Running/on foot
  • What to Bring:  Appropriate training clothes for the weather, running shoes, drinkbelt, striding poles, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday October 11: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • Frank McNamara Cross country race… Saskatchewan Drive & 74th Ave
      • Click HERE for details!
      • OR
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and remember: you are NOT competing with your training partner to go as fast as you can (not yet :-))!! Your HR monitor MUST show that you are in Z1 the whole time!!

Thursday October 12: (Likely LAST time at Keilor Rd because of the dark!!)

  • Who: AR 3-Day, and YD+, and YR’s 
  • What: Technique Thursday – SK Roller ski Technique 
    • Keillor Rd
    • 6:30 to 8:00
    • Wear a bright ORANGE t-shirt AND the following:
      • White and Red lights affixed to your helmet
        • White flashing on the front
        • Red flashing on the back
    • Push ups – “7” 😉

Friday October 13:

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

Saturday October 14: 

  • Who: All Programs 
  • Where: Goldbar 
  • When: 09:00 am to 11:00 am
  • What: 
    • According to your Coaches/group leads

Sunday October 15:

  • What: Self Directed Training
  • LSD Training up to 2.5 hrs
    • Bike, Roller Ski, or run 🙂