Training This Week: August 13 to August 19

Week #16 of 2018-19

Coming Up:

  • Coach Meeting – Thursday August 30
  • Week #5 of the Ski Specific Dryland training
  • Week #5 – Volume Week (2 more weeks of volume!)
  • Adult Roller Ski  – Classic RS

Monday August 13:

  • XC: Adult Strength at Performance 104
    • Performance 104
    • 6:30 to 7:30

Tuesday August 14:

  • Who: Summer Training Athletes
  • Where: Harelak Park
  • When: 6:30 – 8:00 pm
  • What: Intensity on FOOT
    •  2 or 3 x 8min (8 x 40s Z4/20s Z1) w/3min R
  • Technique: Your best running Intervals!!!
  • Bring Striding Poles and, well, running shoes!!

Wednesday August 15:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike

Thursday August 16:

  • Who: Year Round Athletes in the Summer Program
  • Where: Keilor Road.
  • When: 6:30 – 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
      • 15min No poles (gradual incline is best)
      • 20min DP with emphasis on “dropping” on to your poles
      • 15 “single stride/stick” (upper body only)
      • 20 min Uphill DP (medium incline is best)
        • Try to do this as “Slow Motion)
      • 10 min Slo-mo Kick DP
    • 10 min Cool down
  • Technique: CLASSIC Roller skiing

Friday August 17:

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

Saturday August 18:

  • Summer Program
    • Where: McKinnon Ravine
    • When: 9:00 – 11:00
    • Technique: SKATE RS 
    • What: 
      • 2-4 x 8min Z3 (continuous intensity) w/2min R
  • Adult Roller Ski:
    • What: SKATE RS
    • Where: McKinnon Ravine
    • When: 9:00 to 10:30

Sunday August 12:

  • Self directed training. Long Slow Distance (LSD)
    • Up to 2.5 hrs.

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