Training This Week: June 27 to July 3

Coming UP… 

  • Training may be wet again this week…but we’ll take one day at a time. 
  • Some focussed SKATE Rollerskiing – Saturday

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Gallagher Park (By the outdoor rink)

Wednesday – Go medium length but go easy

Thursday – Kinsmen – Technique and Strength Training

Friday – Active Rest Day

Saturday – NE Bike Path (again!)

Sunday – Long “Fast” Distance – but in Zone 1

The Details:

Monday June 27: Online Strength

Zoom Strength W/Carl

  • Please register w/Carl to participate
  • Click HERE to contact Carl directly

Tuesday June 28: 

  • Where: Gallagher Hill (Park) (Closest to the outdoor rink). Click HERE 
  • Time: 6:30 – 8:00 pm
  • What: “4 or 5 Stations Circuit” – 
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, Synchro A-B-C’s etc.
  • Work out: 
    • “4 Stations Circuit” (Based on time we will do 4 Stations – 4 out of the 5 below)
    • 15 min per station
      • “Dowel Push-ups”
      • “Ski Striding”
      • “Double Poling”
      • “The Ladder”
      • “Plyometrics/Agility”
    • RPE at 6-7.      
    • Technique: On Foot – Bring striding poles

Wednesday June 29: Medium Day

On Your Own:

  • Distance/Recovery Training Day
  • RS/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! 
  • RPE of 3-5

Thursday June 30:

Strength and COORDINATION

  • Where: Kinsmen Park – park near the tennis courts. Click HERE
  • Who: Thursday Group
  • Time: 6:30 pm to 8:00 pm (Some choose to come for 6:00 pm)
  • What:  Coordination drills, and strength on RS plus Carl Strength
    • Warm Up: 10min:  Ski to East of Walterdale Bike path
    • Work out: Technique followed by Strength w/Carl
    • When: 6:30-8:00 pm (Some choose to come for 6:00 pm)
  • Technique: SK RS and then running shoes

Friday July 1: 

  • Active Rest Day 
  • Complete rest – (NO training) or active/recovery training.
  • I.E.  go for a walk or light run or ski, but keep it very, very light and short.

Saturday July 2: Long Intervals and Technique Work

  • Where: NE Bike Path – Click HERE for Location and Directions
  • Time: 9:00 am to 12:00 am – NOTE the TIME!!!
  • What: Skate – 1km Repeats x 10-15
  • Warm Up: 20min (Include all 5 Zones and Activation/Mobility)
  • Technique: Skate rollerskiing

Sunday July 3: 

  • Long, controlled Distance
  • Consider doing something slow, in control, and long. 2 to 3 hrs at Zone1 (conversational pace – 3 to 4 on the RPE scale). Think about going fast while still staying in Zone1!!