Training This Week: October 31 to November 6

Coming UP… 

  • Scare “O” – Tuesday November 1 (one day late)
  • Racer Night at Track’n Trail – Wednesday Nov 2 
  • 2 x 5km RS TT – NE Bike Path (The Quarry) – Nov 5th
  • Ski Swap – November 5 – Goldstick (2:00 to 5:00 pm)
  • Master’s Lake Louise Camp – November 11-13
  • Tawatinaw Youth Camp (also Masters)- November 25-27
  • First Flakes Loppet – Saturday December 3
  • AB Cup 1/2 – December 10-11

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Goldbar AM group! Goldbar Park for PM group

Wednesday – Go medium length but go easy

Thursday – Ft Edmonton Thursday AM group, Kinsmen Park Thursday PM group

Friday – Active Rest Day

Saturday – Goldbar Park (All)

Sunday – Long, “Fast-ish” Zone1 Training 

The Details:

Monday October 31: Online Strength

Zoom Strength W/Carl

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

Tuesday November 1: Intensity on Foot

  • Who: Adult Masters Tuesday AM Group
  • Where: Goldbar (Meet by the Pavilion)
  • Time: 10:00 am to 11:30 am
  • What: 
  • “BUILD” phase (NEXT 1 week)
    • Warm-up Routines 
      • Coach directed training
  • Who: All Groups Tuesday PM groups
  • Where: Goldbar Park
  • Time: 6:30 – 8:00 pm
  • What: 
  • “BUILD” phase (NEXT 1 week)
    • Warm-up Routines 
      • Coach directed training (Individual groups)
  • Youth Racers:
    • Ladder Workout
    • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
    • Work out: 
      • 3-4 x 10min of “The Ladder” w/2min active R
      • Ski stride Up Esso Hill (all the way to the top)
      • Ladder down – 2 pilots down/1 Pilon up, repeat
        • Ski Bound the “1 Pilon up”
      • RPE at 7-8.      
      • Technique: Run w/Striding poles
      • Bring:  Running shoes, headlamp and striding poles

Wednesday November 2: 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
  • Or Cross-country running race

Thursday November 3:

  • Who: Thursday AM Group – Adult Masters
  • Where: Ft Edmonton (SE Parking Lot)
  • Time: 10:00 am to 11:30 am
  • What:  Coach directed training
  • Technique: On foot w/Striding poles
  • Who: Thursday PM Group – Strength and Coordination
  • Where: Kinsmen Park – park near the tennis courts. Click HERE
  • Time: 6:30 pm to 8:00 pm (Some choose to come for 6:00 pm)
  • What:  Coordination drills, and strength with Carl Strength
    • Warm Up: 10min: 
    • Work out: Strength w/Carl
    • When: 6:30-8:00 pm
    • Adam to lead YD’s from 6:30 to 7:00
  • Technique: CLASSIC RS – DP focus, followed by “running shoes”

Friday November 4: 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 November 5:

  • Where: Goldbar Park
  • Time: 10:00 am to 12:00 noon
  • Who: All Groups
  • What: Las week of the “BUILD” phase (NEXT 1 week)
    • Warm-up Routines 
      • Coach directed training (Individual groups)
  • Youth Racers:
    • 2 x 5km Classic TT at NE Path
    • Time: 10:00 am to 12:00 noon
    • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
    • Work out: Mostly Double Poling
      • 2 5 km TT’s w/30 min break (or less)
      • RPE at 7-8.      
      • Technique: CLASSIC RS
      • Bring:  Classic RS Stuff

Sunday November 6: 

  • Long, controlled Distance or Recovery Day
  • Consider doing something slow, in control, and long. 1.5 to 3 hrs at Zone1 (conversational pace – 3 to 4 on the RPE scale). Think about going fast while still staying in Zone1!!