November 7-13

Hi All

Great job in Canmore last week, going to monitor to see how you are feeling but everyone seems to be doing well.

Training this week

Tuesday - 5pm Hardwood - Z3 with the team
Saturday - 9am Hardwood Erg sprints
Saturday - 3pm Hardwood Group roller ski / bike with team

Training plan

	Ryan	Kieran	Bella	Madi	Joey
Monday
	run
Zone 1	180
Intensity
Strength
				roller ski/str
Zone 1				90
Intensity
Strength				30
Tuesday
	Ski walk	cardio	cardio	Roller ski	ski walk
Zone 1	90	90	90	90	90
Intensity
Strength
	Zone 3	Zone 3	Zone 3	Zone 3	zone 3
Zone 1	60	30	30	30	60
Intensity	30	30	30	30	30
Strength
Wednesday
	Ski walk	Cardio	cardio		Cardio
Zone 1	90	120	90		120
Intensity
Strength	30
		Cardio	Cardio		Str
Zone 1		120	60
Intensity
Strength					60
Thursday
			cardio	Cardio	Cardio
Zone 1			90	90	150
Intensity
Strength
	cardio	cadio	Zone 3	cardio	cardio
Zone 1	120	150	30	60	90
Intensity			30
Strength
Friday
	cardio	Cardio	Cardio	Cardio	Cardio
Zone 1	180	150	150	150	120
Intensity
Strength
	cardio	str	str	str	Str
Zone 1	60	60	60	60
Intensity
Strength		30	30	30	60
Saturday
	Erg sprints	Erg sprints	Erg sprints	Erg sprints	Erg sprints
Zone 1	30	30	30	30	30
Intensity	30	30	30	30	30
Strength
	roller ski	roller ski	roller ski	roller ski	Ski walk
Zone 1	90	90	90	90	90
Intensity
Strength	30	30
Sunday
	cardio	cardio	cardio	cardio	Str
Zone 1	90	60	60	60
Intensity
Strength		30	30	30	60
Zone 1
Intensity
Strength
	16.5	15	13	12.5	12.5
	0.5	0.5	1	0.5	0.5
	1	1.5	1	1.5	3
	18	17	15	14.5	16