August Sugar House Park roller skiing

Coach, Bill, showing us how it's done.

Karsten and Ben flying around corner.

Ben and Karsten weaving through Sugar House Park

Karsten getting in a couple more laps before sunset.

Bill and Karsten having a good time training

Some quick technique advice.

Karsten and Ben.

Ben, racing the sun.

9/5-9/11 WNSA Training

MONDAY 9/5 (labor day)

• 7:30 - 9 AM, Newpark Fieldhouse, STRENGTH.
• PM, 60 - 90' easy distance OYO, take a level 2-3 roll, ride, or run.

TUESDAY 9/6

• 7:00 - 8:15 AM, SHP, on foot, VO2 max intervals (8-10 x 2', level 4 - 4+).
• 3:30 - 5:00 PM, WSS, classic roll, technique and easy distance.

WEDNESDAY 9/7

• 7:30 - 9:00 AM, Newpark Fieldhouse, STRENGTH and/or fitness testing.
• PM, 60 - 120' easy distance, OYO or TBA (teammates meet for a mt bike ride OR 30 km skate in SHP?).

THURSDAY 9/8

• 7:00 - 8:15 AM, SHP, easy run and/or fitness testing.
• 6:00 - 8:00 PM, SHP, skate roll, AT intervals (4-5 x 5-6', level 3-4)

FRIDAY 9/9

• 7:30 - 9 AM, Newpark Fieldhouse, STRENGTH and/or fitness testing.
• 3:30 -4:30 PM, WSS active rest:  SKATE roll, technique!

SATURDAY 9/10

• Race, pace / TT, intensity, OYO or w/ WNSA team (TBA)
• PM:  hike the Avenues Street Fair!

SUNDAY 9/11

• AM, OD / easy distance OYO or w/ WNSA team (TBA, probably hike up Mt Olympus, weather permitting)
• Light STRENGTH, OYO      

Thursday Training Update

THURSDAY 9/1

• 7 - 8:15 AM, mouth of RBC, easy trail run
• 6 - 8 PM, SHP, SKATE roll, continuous distance ski

FRIDAY 9/2

• 7:30 - 9 AM, WSS XC, Newpark Fieldhouse, STRENGTH
• PM, rest, active rest, or make up missed trainin

8/29-9/4 Week Training

MONDAY 8/29

• 7:30 - 9 AM, WSS XC, Newpark Fieldhouse, STRENGTH
• 7 - 8:30 PM, SHP, SKATE roll, AT intervals and tech

TUESDAY 8/30

• 7 - 8:15 AM, SHP, "plyos in the park" on foot
• 3:30 - 5:30 PM, WSS / Canyons, easy trail run

WEDNESDAY 8/31

• 7:30 - 9 AM, WSS XC, Newpark Fieldhouse, STRENGTH   
• 3:30 - 5:30 PM, WSS, CLASSIC roll, pace and tech.

THURSDAY 9/1

• 7 - 8:15 AM, mouth of RBC, easy trail run
• 6 - 8 PM, SHP, SKATE roll, continuous distance ski

FRIDAY 9/2

• 7:30 - 9 AM, WSS XC, Newpark Fieldhouse, STRENGTH
• PM, rest, active rest, or make up missed training.

SATURDAY 9/3

• Race, pace, intensity, OYO or w/ WNSA team (TBA)

SUNDAY 9/4

• 8 - 11 AM, SoHo, SKATE roll (TBA)
• Light STRENGTH, OYO