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July 27th, 2020

7/27/2020

This is the final week of Conditioning/Over Distance for this rotation. We are upping the hours one more time and then we'll have a RECOVERY WEEK!!!

Suggested/individual workouts are black, team workouts are in RED

Here is the training for this week:

Monday: 30-45 min active recovery run, stretching or yoga
Tuesday:
- No morning strength! Sleep in!
- 5:30pm, Yoga Only! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
- Morning or afternoon 20-40min run active recovery/check in with your body run
- 1:45 skate rollerski!
  - 6:45 - Rachel & Christi start
  - 2pm - Nathan start
Thursday:
- No morning strength! Sleep in!
- 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
- 8am - Rollerski Agility, Stadium Parking Lot
- Morning 20-40min active recovery/check in with your body run
- 1:35 OD workout with activity of your choice.
Saturday:
- Info coming!
Sunday:
- 1:25 Active Recovery activity of your choice

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Training 7/20 - Conditioning/Over Distance

7/20/2020

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All the love at Heart Lake!

Loving these Distance Blocks!

Great weekend OD, 4+ hours and 13 miles with a peak summit in the mix!

Trying to get some good max strength without going in to a gym, should be fun! Here is a link to the strength

We have also added suggested workouts to this list to help you better understand our plans. Team workouts are in RED

Here is the training for this week:

Monday: Off
Tuesday:
- 7:15am - If you are in town you'll want to read the second installment of summer strength covid style. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page.
  - Map to Track
- 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
- Morning or afternoon 20-40min run active recovery/check in with your body run
- 1:20 skate rollerski! Here is the Loop, if you want to see coaches you want to go clockwise around the loop.
  - 2pm - Nathan
Thursday:
- 7:15am - If you are in town you'll want to read the second installment of summer strength covid style. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. Map to Track
- 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
- Morning 20-40min active recovery/check in with your body run
- 1:15 OD workout with activity of your choice.
Saturday:
- Rollerski Agility games with Maddy!!!!
- Warmup for between 30-45 minutes BEFORE arriving at the Stadium parking lot.
- Arrive at the parking lot between 9-10 and Maddy will have an AMAZING agility course setup!
Sunday:
- 1:00 Active Recovery activity of your choice

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Training 7/13 - Conditioning/Over Distance

7/12/2020

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On to our next Over Distance Block! Yay!

We had our Medal Test last week and we are not headed into the new strength! Trying to get some good max strength without going in to a gym, should be fun! Here is a link to the strength

We have also added suggested workouts to this list to help you better understand our plans. Team workouts are in RED

Here is the training for this week:

Monday: Off
Tuesday:
- 7:15am - If you are in town you'll want to read the second installment of summer strength covid style. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page.
  - Map to Track
- 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
- Morning or afternoon 20-40min run active recovery/check in with your body run
- 1:20 skate rollerski! Here is the Loop, if you want to see coaches you want to go clockwise around the loop.
  - 6:45 - Rachel & Christi
  - 2pm - Nathan
Thursday:
- 7:15am - If you are in town you'll want to read the second installment of summer strength covid style. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. Map to Track
- 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
- Morning 20-40min active recovery/check in with your body run
- 1:15 OD workout with activity of your choice.
Saturday:
- Rachel's birthday adventure!!!!. More details to come!
Sunday:
- 1:00 Active Recovery activity of your choice

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Summer Strength COVID Style - Part 2

7/11/2020

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For the next series of strength we need you to arrive prepared each day bringing most of the things that would generally be shared by the entire team. We will share some equipment (e.g. Medicine balls) and because of that, we will require you to wear gloves. So, before you head to the track, be sure you have the following:

Weight lifting, rollerski or even ski gloves - you will need these if you want to use the heavier weights
1 (10-15 pound) weights. You can make these by putting rocks or water into a bucket or using a backpack with rocks. We'll be doing Max strength and you'll want something heavier than last time!
A jump rope
A mask. Per UW guidelines you must wear this when you are within 10 feet of someone who is NOT In your Quaranteam. So during jumprope and dynamic warmup for sure.

Put 1-4 into your backpack 20-40 minutes before strength and begin your pre-strength warmup.

Strength will be in the morning at the field to the south of City Track.

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7/6 - Recovery!

7/6/2020

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Leon, Mei, & Doris made it ALL THE WAY!

WooHoo! We made it through another volume week! Well done!

We are now in a well-deserved recovery week and the training will reflect the change so please pay attention to the changes!

Team workouts are in RED

Here is the training for this week:

Monday: Stretching and a nap!
Tuesday:
- Morning 20-40min active recovery/check in with your body run
- NO STRENGTH NOR CORE TODAY! We will do super chill yoga! There will be an awesome fun time if you are in Laramie!
- 5:30pm, Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
- Morning or afternoon 20-40min run active recovery/check in with your body run
- 6:45 - Rachel & Christi
- 2pm - Nathan
  - 1:00 skate rollerski! This is a shortened loop for the recovery week, if you want to see coaches you want to go clockwise around the loop.
Thursday:
- 7:15am - Medal Test! More info coming!
- 5:30pm Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
- Off! Stretch & take a nap!
Saturday:
- OD 1:20 - We will see how the week goes and potentially meet for this short run.
Sunday:
- Off! Stretch and take a nap!

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July 27th, 2020

Training 7/20 - Conditioning/Over Distance

Training 7/13 - Conditioning/Over Distance

Summer Strength COVID Style - Part 2

7/6 - Recovery!

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