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. 😀…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