Summer Training July 6 to July 12

Coming UP:

  • Group Training
    • Monday – Zoom Strength @9:00 am (Youth)
    • Monday – Zoom Strength @7:00 pm (All)
    • Tuesday at Edmonton Ski Hill – Intensity – WE WILL TRY THIS AGAIN
      • Youth and Adults – Ladder Workout – Bring striding poles
  • Thursday at Government House – back parking lot – Strength and Coordination
  • Saturday
    • Adult Roller Ski Group – Saturday at Kinsmen Fitness Centre – yes, 😀
    • MWC/Adults at Kinsmen Fitness Centre
    • 5KM SK RS TT for those in Summer Program Specific

Monday July 6 :

  • Strength Training
    • Zoom Strength AM
      • When: 9:00 am
      • Where: Your Home
      • What: Carl Strength #5
      • To join Zoom Meeting click HERE
    • Zoom Strength PM
      • When: 7:00 pm
      • Where: Your Home
      • What: Fundamentals of ENSC Strength Training
      • To join Zoom Meeting click HERE

Tuesday July 7:

  • Who: Summer Program and WMC 2021
  • Where: Edmonton Ski Hill. Click HERE for location and directions
  • Time: 6:30 pm to 8:00
  • What: Ladder Workout – Cancelled last week due to excessive rain so “…here we go again!”
    • Warm Up: 20min plus Activation and Mobility
    • 30-40 min of “the Ladder”
      • 50m up, 25m down until top, then 50m down, 25m up until at bottom
    • Cool Down
  • Bring: Ski Striding poles and a change of clothes

Wednesday July 8:

  • Distance/Recovery Ski/Training Day
    • Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan

Thursday July 9:

  • Who: Summer Program
  • Where: Government House
  • When: 6:30 to 8:00
  • What: Mobilization and Coordination/Strength Training w/Carl
  • Technique: Running Shoes
  • Bring: Appropriate training equipment and a change of clothes for after

Friday July 10:

  • Active Rest Day
    • Complete rest – (NO training) or active/recovery training.
      • I.E. go for a walk or bike ride but keep it very, very easy.

Saturday July 11:

  • Adult Roller Ski Group
    • Where: Kinsmen Fitness Centre – Parking Lot Closest to Walterdale Bridge
    • Time: 8:30 am to 9:45
    • What: CLASSIC Roller Skiing
    • Bring: CL Roller ski equipment and any other appropriate training equipment and a change of clothes. And please wear your lovely Safety Pink t-shirt 😀!!
  • Summer Program – 5km SK RS TT
    • Where: 17th Street and North Sask River – Click HERE for the location and directions.
    • Time: 10:30 am to 12 Noon (30min later start than usual due to extra driving)
    • What:
      • Warm UP (20-30 min)
      • 5km SK RS TT
        • 30s Interval Start
        • Start of TT: 11:00 am
        • Skate technique
      • Cool down
    • Bring: SKATE Rollerski equipment, drinkbelt, and a change of clothes.
  • MWC 2021
    • Where: Kinsmen Fitness Centre – Parking Lot Closest to Walterdale Bridge
    • Time: 10:00 am to 12 Noon
    • What:
      • Warm UP (15-20 min)
      • 36 Hills Workout – Ski Striding/Walking
        • 2-3 x 12 repeats of the new “mound” by the Walterdale Bridge
    • Core Strength Routine
    • Bring: Running shoes, STRIDING POLES, drinkbelt, and a change of clothes.

Sunday July 12:

  • 1.5 to 2.5 hrs LSD (Refer to your Training Plans)
  • Add 4-6 sprints of 10-15 seconds after 30-40min. Ensure you have 2-3 min active, slow movement between efforts.