Note:

Coaches
Jamie (lead), Dan, Etienne, Lori, Riel, Hanna (shadow)

Equipment
Running shoes/gear, rainjacket, running poles (10cm shorter than classic), drink belt, snacks, dry clothes.

8:30 AM - Warm up
Light jog for 8-10 minutes. Dynamic warmup, led by Lori.

8:50 AM - Strength
Short circuit strength led by Dan and Etienne.

9:35 AM - Main workout
The amazing uphills and downhills around Camp Fortune will lend itself well for speed play (Fartlek) intervals.

Within a zone 1 endurance run pace, we'll be doing 8 x 4 min zone 3 intervals with 2 min recovery.

For each interval a different person leads and sets the pace. The idea is that they change pace and play with the speed within the 4 min interval to simulate a race, going between zone 3 (aerobic) and zone 4 (anaerobic).

11:15 AM - Cardio Cool Down
Cool down jog with light static and dynamic stretches.

11:30 AM - Coffee
Head to Les Saisons for a hot coffee after changing into dry clothes.

Last updated from sheet "Sat - WK9 - Nov 1": 2025-10-29, 9:57:30 p.m.

Note:
Meet in usual spot at back of stadium (45°22'10.9"N, 75°41'35.3"W)

Coaches
Raylan (lead), Lori

Equipment
Walking/running poles, running shoes, yoga matt, water, snacks, weather-appropriate clothing

6:30 PM - Warm up
Light jog

6:40 PM - Dynamic Warm-up
Usual dynamic warmup, including
High Knees
Butt Kicks
A,B,C Skips 2x20m
Lateral Lunges 2x20m
Side Shuffle 2x20m
Carioca
Inchworm
Partnered Leg Swings 15x (linear, lateral)

Agility

6:50 PM - Strength
Strength circuit

7:15 PM - Technique & Cardio Warm Up
Brief reminder/overview of skiwalking and skibounding technique. This weeks focus is glute engagement in the "glide" phase.

7:20 PM - Main workout
7 x [2 min work phase ski bounding in Zone 3/4 with technique zones + 1 min rest phase]. Rest should be active recovery walking down hills.

7:50 AM - Cardio Cool Down
Light jog

7:55 PM - Stretching
Easy stretch and chat

11:00 PM - One MOre
test

Last updated from sheet "Tue - WK9 - Nov 4": 2025-11-02, 11:39:10 a.m.

Note:

Coaches
Etienne (lead) - Jamie - Ben - Raylan - Peter L.

Equipment
Running shoes/gear, rainjacket, running poles,(10cm shorter than classic), drink belt, snacks, dry clothes.

8:30 AM - Warm up
Light jog.
Dynamic warmup

8:50 AM - Strength
New circuit strength
2 sets of 4 clusters, 2 repeats each.
45 secs. on 15 secs rest/transition

9:20 AM - Main workout
Divide into training groups
Travel to workout location (coach discretion - recommend starting from bottom of 1))
Long uphill upper z3 intervals 5x6 min - Rest 4 min -
Pick up the pace to z4 in last minute.
Make sure to regroup and head back downhill during each rest to maxmize usage of uphill terrain. Groups may run out of uphill. If so, continue intervals on rolling terrain.
Focus on consistency and pacing. Athletes should be able to sustain a similar pace in the last interval as in the first one.
Total "on" time: 30min
Total rest: 16min
Total workout time: 46 min + transitions

10:30 AM - Cardio Cool Down
Cool down jog

11:20 AM - Stretch
Lght static and dynamic stretches.

11:30 AM - Coffee
Coffe at Clubhouse (aka Les Saisons)

Last updated from sheet "Sat - WK10 - Nov 8": 11/5/2025, 4:40:52 PM

Note:
Bring rock skis (classic), just in case

Meet in usual spot at back of stadium (45°22'10.9"N, 75°41'35.3"W).
Strength will be at or near the parking lot to have better lighting and avoid lugging the equipment

Coaches
Etienne (lead), Ben

Equipment
Poles are optional, running shoes, water, snacks, weather-appropriate clothing

6:30 PM - Warm up
Individual light jog

6:40 PM - Dynamic Warm-up
Dynamic warmup

6:50 PM - Strength
New Strength routine - Near Parking lot
1 set of plyo exercises, followed by 2 sets of 3 clusters (2 repeats each)

7:15 PM - Main workout
Short and fun Intensity relays
Divide up in teams of 2.
Relay course will represent between 30secs and 1 minute of effort.
Rest is the time your partner is on.
We'll do one set of 3 rotations each, then reshuffle the teams, and so on for 3 of 4 sets, time allowing
3/4 minute rest between sets, time to reorganize the teams

7:50 PM - Cardio Cool Down
Light jog

7:55 PM - Stretching
Easy stretch and chat

11:00 PM - One MOre
test

Last updated from sheet "Tue - WK10 - Nov 11": 11/10/2025, 7:02:52 PM

Note:
The weather has not been particularly cooperative the last couple of days for skiing. The plan is now to do this as a running workout although skate skiing might be an option for those with rock skis. Bring gear and clothing suitable for either if you have them. Conditions will be icy in many places so crampons or ice spikes will likely be required. We'll be doing strength during the workout rather than at stations as we usually do.

Coaches
Peter L., Dan, Jamie, Riel, Ben

Equipment
Rock skis (skate), boots and poles, running shoes/gear and spikes (it will be icy), rainjacket and appropriate warmth, running poles,(10cm shorter than classic), drink belt, snacks, dry clothes.

8:30 AM - Warm up
Welcome back, introductions, light jog. Usual dynamic warmup (if conditions warrant), including
High Knees
Butt Kicks
A,B,C Skips 2x20m
Lateral Lunges 2x20m
Side Shuffle 2x20m

8:50 AM - Main workout
As mentioned above, the weather conditions haven't been great the last couple of days. If there's enough snow for skating those with skis will do a long ski and technique work on the parkways (or wherever we can find adequate snow!). Those that are running the plan is to do intervals and strength during the workout. The intervals planned are 5x6 mins with a 2 min rest. The location for the intervals will vary depending on the conditions.

11:15 AM - Stretching
Cool down with easy stretching

11:30 AM - Coffee
Head to Les Saisonnes for a hot coffee after changing into dry clothes.

Last updated from sheet "Sat - WK11 - Nov 15": 11/14/2025, 9:07:25 AM

Note:
Will meet in usual spot. If you are unfamiliar, it is around 45°22'10.9"N 75°41'35.3"W.

Coaches
Dan (lead), Evan

Equipment
Poles are mandatory, running shoes, water, snacks, weather-appropriate clothing. NOTE: Bring classic rock skis just in case we have enough snow

6:30 PM - Warm up
Light jog

6:40 PM - Dynamic Warm-up
Usual dynamic warmup

6:50 PM - Strength
New Strength routine - Near Parking lot
1 set of plyo exercises, followed by 2 sets of 3 clusters (2 repeats each)

7:15 PM - Main workout
Short and fun Intensity relays
1. Teams of 2. App. 1 minute of effort. Rest is the time your partner is on.
Each set 3 rotations, switch partners between each set. 3-4 sets. 4min rest between sets
2. Take Over. 2 equal teams. Teams must stay together. Goal is catch the other team. The lead needs to change with each hill top

7:50 PM - Cardio Cool Down
Light jog

7:55 PM - Stretching
Easy stretch and chat

11:00 PM - One MOre
test

Last updated from sheet "Tue - WK11 - Nov 18": 11/18/2025, 1:17:52 PM

Note:
Please check back to the website by Friday 7pm for any updates. Because of the conditions, the location and plan can change

Coaches
Dan (lead), Peter L, Peter O, Ben, Riel

Equipment
Rock skis (skate), boots and poles, running shoes with cleats, running poles, appropriate clothing , drink belt, and snacks

8:30 AM - Warm up
Usual dynamic warmup

9:35 AM - Main workout
Please come prepared to run or ski. If we ski, the plan is to skate ski from P10 up towards Champlain lookout (and beyond). This will be a long ski with some technique work and specific strength at the T intersection. The strength portion will be 5 x doublepole, 5 x legs only and 5 x one skate. For those that run the plan is to do fartlek intervals and strength during the workout. The intervals length will vary from app 30sec to 4min long depending on the terrain and conditions. The goal is 20min of intervals. Strength will be mixed into the intervals as required by the coach

11:15 AM - Cardio Cool Down
Cool down with easy stretching

11:30 AM - Coffee
Les Saisonnes is closed for a couple of weeks, so for a hot coffee maybe we can meet at Biscotti

Last updated from sheet "Sat - WK12 - Nov 22": 11/21/2025, 9:14:13 AM