Training This Week: July 22 to July 28

Coming Up:

  • Ulf is away this week. There is NO formal training this week. Below is suggested training for those of you who are here. ūüėÄ

Monday July 22:

  • Strength Training
    • As usual

Tuesday July: 23

  • Who: Summer Program
    Where: Your Choice
    When: You Decide
    What: 
    • Intensity
      • Run or Roller Ski (bike is also an option)
      • 25 min (13-15 year olds), 35 min (16-17 year olds) 45 min (18+ years) of intensity (depending on who you are)
        • What:¬†
        • Warm Up – 20min – include mobility and activation
        • 3-5 x 9min w/2-3 min Recovery @Z4
        • 15min Cool down
    • Bring:
      • Drinkbelt, Change of clothes

Wednesday July 24:

  • XC – On Your Own
    • 1.0 to 2.0 hrs run or Roller Ski (This is Z1 , which means “conversation” pace)

Thursday July 25:

  • Who: Thursday Group
  • Where: Up to you ūüėÄ
  • When: You Choose
  • What:¬†
    • Training: – Roller Skiing Technique
    • Pick some part of your skiing that you know needs work. Come up with a plan to:
      • Identify the “problem” (2min)
      • Decide on drills to use to address the “problem” (5min)
      • Use drills (30min)
      • Reflect on efficacy of the drills (5min)
      • Ski…focus on what you have just been working on (45min)
    • Make sure the warm-Up Routine is part of the session – Includes Mobility and Activation

Friday July 26:

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

Saturday July 27:

  • Who: Summer Program
  • Where: You Choose
  • When:¬†You decide
  • What:¬† Intensity (Roller Ski, Run, or Bike)
    • Training:
      • Warm Up – 20min – include mobility and activation
      • Fartlek (Speedplay)
        • 25 min (13-15 year olds), 35 min (16-17 year olds) 45 min (18+ years) of intensity (depending on who you are)
      • 15min Cool down
      • 10 min Mobility Routine
  • Bring:
    • Drinkbelt, Change of clothes
  • Adult Roller Skiing:
    • There is NO Adult Roller Skiing this Saturday

Sunday July 28:

  • Suggested Training
  • LSD
  • 2.0 to 2.5 to hrs