Training This Week: July 1 to July 7

Coming Up:

  • Part 2 of Physical Testing on Saturday
  • We are at Hawrelak Park on Tuesday and Thursday.
  • On Saturday we will be at Goldbar
  • Adult Roller Skiers are also at Goldbar Park

Monday July: 1 *HAPPY CANADA DAY 🇨🇦*

  • NO Strength Training
    • Strength Training

Tuesday July: 2 

  • Who: Summer Program
  • Where: Hawrelak Park
  • 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 – 3-6 x 5min (Ski Striding @Z4) w/2min R
    • Bring:
      • Striding poles, Drinkbelt, Change of clothes

Wednesday July 3:

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

Thursday July 4:

  • Who: Thursday Group
  • Where: Hawrelak Park
  • When: 6:30 – 8:00 pm
  • What: 
    • Training:
      • Warm-Up Routine – Includes Mobility and Activation Routine
      • Coach Driven Strength, technique, and mobility
    • Technique: SKATE Roller Ski – 1-SK and 2-SK drills
    • Bring:
      • SK RS equipment, CLASSIC RS poles, Drinkbelt, Change of clothes

Friday July 5:

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

Saturday July 6:

  • Who: Summer Program
  • Where: Goldbar Pavilion
  • When: 9:00 am to 11:00 am
  • What:  SK RS Intervals
    • Training:
      • Warm Up – 20min – include mobility and activation
      • 10x 10s Sprints
      • 4-6 x 6min @Z4 w/3min R
  • Bring:
    • SKATE RS equipment, Striding Poles, Drinkbelt, Change of clothes
  • Adult Roller Skiing:
    • Where: Goldbar Park
    • When: 11:30 am to 1:00 pm
    • What:  SKATE ski technique work
      • Diagonal Stride (DS) and Double Pole (DP)
    • Bring: SKATE Roller Ski equipment, Drinkbelt, Change of clothes

Sunday July 7:

  • Suggested Training
  • LSD
  • 1.5 to 2 to hrs