July 10-16 *UPDATED Thursday 7:40am*

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    Matt DeCarufel

    Hello Team,

    Great work out in Kaslo.  You all completed lots of great training over the course of the week.  Be sure to take it easy this week to allow for that training adaptation to happen. Also, take a few minutes to reflect on the camp- what did you do well, and what could you improve for the next one (mid day recovery for many…).

    While this is our first week of regular summer training, we will have a slightly adjusted week due to a focus on recovery after a big training load last week.

    We are working on our “Adventure Thursday Calendar” which will be posted separately.  This way you can plan many weeks in advance for the special workouts (LONG adventure days hiking, running, biking) that will be special/ take some extra logistics.

    Training this week:

    New Strength program roll out. Just light strength today, no outdoor component.
    9:00-10:00 Females in the Gym
    10:00-11:00 Males in the Gym

    9:00-11:00 Skate rollerski with sprints.  Meet in front of the BWTC.

    No team training today- Rest Day

    Thursday(13) *Updated 7:40am due to AQI above 170*
    9:00-10:30 Zone 4 running intensity at Quarry Lake.
    9:00-10:00 Zone 2 run on Highline, meet at Quarry Lake parking. If you have pulmonary (lung) concerns, please train inside today. 

    “You don’t become a runner by winning the morning workout, The only true way is to marshal the ferocity of your ambition over the course of many days, weeks, months, and (if you could finally come to accept it) years.”  -John L. Parker Jr

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