Training This Week: August 5 to 11

Coming Up:

  • We are at Edmonton Ski Hill on Tuesday, Keilor Rd on Thursday, and McKinnon Ravine on Saturday
  • If this looks like a “carbon copy” of last week that’s because it is. ūüėÄ…we’ll try again!!!

Monday August 5:

  • Strength Training
    • As usual

Tuesday August 6:

  • Who: Summer Program
    Where: Edmonton Ski Hill
    When: 6:30 to 8:00 pm
    What: 
    • Intensity
      • Run/Ski Stride at Edmonton Ski Hill
      • “Ladder Workout”
    • Specifics:
      • Warm Up – 20min – include mobility and activation
      • 7x8s Sprints w/52s active R
      • 25 min (13-15 year olds), 35 min (16-17 year olds) 45 min (18+ years) of intensity (depends on who you are)
      • 15min Cool down
    • Bring:
      • RIDING POLES!!! Drinkbelt, Change of clothes

Wednesday August 7:

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

Thursday August 8:

  • Who: Thursday Group
  • Where: Keilor Road
  • When: You Choose
  • What: 
    • Training: – Roller Skiing Technique, Drills and Strength
    • Technique: SKATE
    • Warm Up – 15min – include mobility and activation
      7x8s Sprints w/52s active R (Alternate 1-SK and Offset)

Friday August 9:

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

Saturday August 10:

  • Who: Summer Program
  • Where: McKinnon Ravine
  • When: 9:00 am to 11:00 am
  • What:  Intensity (CL Roller Ski)
    • Training:
      • Warm Up – 20min – include mobility and activation
      • 3-5 x 9min of (mostly) DP
      • 15min Cool down
      • 10 min Mobility Routine
  • Bring:
    • Drinkbelt, Change of clothes
  • Adult Roller Skiing:
    • Kinsmen Sports Centre Click HERE for location
    • Technique: Classic Skiing
    • Time: 11:30 to 1:00 pm
    • Bring: Classic Ski Stuff

Sunday August 11:

  • Suggested Training
  • LSD
  • 2.0 to 2.5 to hrs