Wow! Saturday morning was a crazy long endurance ski, and you all crushed it! Nice work on the hills (Hello hills!!) transitioning from one-skate to off-set. You are all really improving in your technique and meanwhile, improving your base endurance fitness. We will start to add some intensity repeats as we enter to the end of October and November.
Monday - digesting turkey - I hope you all got outside and worked out that big meal and stayed dry!
Tuesday - Lets do some hill repeats - Meet at Mount St. Louis at 5pm (If you are late for school sports its ok, you should be able to find us! Bring running shoes, walking poles, water snacks!
Wednesday - Strength - Here is the list of exercises I would like you to focus on this week!
Sit ups (3 versions - full sit ups, crunches, leg lifts) 75 of EACH!
Russian Twists (you need something heavy like a big waterbottle, kettle bell, weight)
Plank - 1 min regular, 1 min each side
Push ups (3 versions - normal, arms out wide, hands make a heart shape) 30 - EACH
Lunges (front-back and side lunges -watch the knee does not go over foot) 50 - EACH
Pull ups/chin ups - if you have a place to do these - try 3 sets of 10 (or more)
Tri-cep dips - find a chair and do 50 dips
One foot hops up stairs - NOT 2!!! then run back down and repeat (10x?)
Thursday - Short run with pick ups - Can you do a 10min warm up (slow zone 1) then 5-7 one-minute all out sprints? This should really hurt!!!! Then do a really slow 10min cool down. You will probably run all together about 4-5km and it should be around the 30 min mark.
Friday - Rest and Alternate sports
Saturday - On Saturday we will have the new Jr Shredders joining us so we will take to the hills and do some of our pole - walking technique. Bring your rollerskiis (poles,boots and helmet just in case we get a chance to do a quick intensity up the 6th for a few repeats). We will do some running games and strength to finish the workout together.
Sunday - long slow day. Get out on those rollerskiis if you can, do a long hike with poles, jog in your neighbourhood or forest.
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