Training This Week: September 11 to September 16

Posted on
September 10, 2017 by

Week #2 of 2017-18

If you haven’t registered for an ENSC program yet, you can do so HERE!

NOTE: We are meeting at Hawrelak on Tuesday

This week…remember we are still in Acclimation Phase, so be patient as we ease into training; know that we will be ramping things up! 🙂

Monday September 11:

  • Biathlon – Check with your coaches!!
  • XC – Performance 104 Strength Training
    • 4:30 to 5:30

Tuesday September 12: 

  • 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
      • All are still working on “Acclimation Period”
        • Working on Warm-up routine
        • Ski walking/striding – so bring poles
        • Strength routines
  • 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 September 13: 

  • 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…
      • 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 you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday September 14: 

  • Who: AR 3-Day, YR, and YD+
  • What: Technique Thursday – SK Roller ski Technique 
    • Keillor Rd
    • 6:30 to 8:00
    • Push ups – “6” 😉

Friday September 15:

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

Saturday September 16: 

  • Who: All Programs
  • Where: Goldbar 
  • When: 09:00 am to 11:00 am
  • What: 
    • According to your Coaches/group leads
      • All are still working on “Acclimation Period”
        • Working on Warm-up routine
        • Ski walking/striding – so bring poles
        • Strength routines

Sunday September 17:

  • What: Self Directed Training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂