Training This Week: August 20th to 26th

Week #17 of 2018-19

Coming Up:

  • Registration for Fall Programming Now Open~~ Click HERE to register ūüôā
  • Coach Meeting – Tuesday August 28th
  • Fast Trax TT#3 – Saturday September 1 – Chickakoo
  • Week #6 of the Ski Specific Dryland training
  • Week #6 – Volume Week (1 more week of volume!)
  • All Program Start Up – Tuesday September 4 –¬†Click HERE to register ūüôā
  • Jasper Super Camp – September 7-9 (All ages) Click HERE to register. ūüôā
  • Adult Roller Ski¬† – Classic RS

Monday August 20:

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

Tuesday August 21:

  • Who: Summer Training Athletes
  • Where: Hawrelak 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 22:

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

Thursday August 23:

  • 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 24:

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

Saturday August 25:

  • Summer Program
    • CANCELLED!!!!
    • Suggested Training:
      • 2-4 x 8min Z3 (continuous intensity) w/3min R
  • Adult Roller Ski:
    • What: Classic RS
    • Where: McKinnon Ravine
    • When: 9:00 to 10:30

Sunday August 26:

  • Self directed training. Long Slow Distance (LSD)
    • Up to 3 hrs.

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