Training This Week: June 17 to June 23

Coming Up:

  • We are at Edmonton Ski Hill (again) on Tuesday AND on Thursday!!!
  • And at Hawrelak Park on Saturday
  • Adult Roller Skiers are at Government House (Click HERE for directions)

Monday June 17:

  • Strength Training
    • Strength Training

Tuesday June 18: 

  • Who: Summer Program
  • Where: Edmonton Ski Hill: (Click HERE for directions) 
  • When: 6:30 – 8:00 pm
  • What: 
    • Training:
      • Technique: Running
      • Warm-Up – Include Mobility and Activation Routine
      • Speed/Spenst – 10 x 8s Z5/52s Z1
      • Intensity: Running – 2-4 x 8min (30s Z1/30s Z4) w/2min R
    • Bring:
      • Striding poles, Drinkbelt, Change of clothes

Wednesday June 19:

  • XC – On Your Own
    • 1.0 to 1.5 hrs run  (This is Z1 , which means “conversation” pace)

Thursday June 20:

  • Who: Thursday Group
  • Where: Edmonton Ski Hill: (Click HERE for directions) 
  • When: 6:30 – 8:00 pm
  • What: 
    • Training:
      • Warm-Up Routine – Includes Mobility and Activation Routine
      • Coach Driven Strength, technique, and mobility
    • Technique: Running (on foot) – Combination run and circuit strength training
    • Bring:
      • Striding poles, Drinkbelt, Change of clothes

Friday June 21:

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

Saturday June 22:

  • Who: Summer Program
  • Where: Hawrelak Park
  • When: 9:00 am to 11:00 am
  • What:  Continuation of Intro to Roller Skiing
    • Training:
      • Technique: Skate Roller Skiing (RS)
      • Warm-Up – Include Mobility and Activation Routine
      • Skate Roller Ski Intensity
        • Speed/Spenst – 10 x 8s Z5/52s Z1 on RS
        • 4-6 x 6min 1-SK @Z4
      • 20min Core Routine
  • Bring:
    • SKATE roller ski equipment, Striding Poles, Drinkbelt, Change of clothes
  • Adult Roller Skiing:
    • Where: Government House (Click HERE for directions)
    • When: 11:30 am to 1:00 pm
    • What:  CLASSIC ski technique work
      • Diagonal Stride (DS) and Double Pole (DP)
    • Bring: Classic Roller Ski equipment, Drinkbelt, Change of clothes

Sunday June 23:

  • Suggested Training
  • LSD
  • 1.5 to 2 to hrs