Answers below ( :
1. Threshold Test: Yes you can just log this as an aerobic workout this week just remember to be rested, the AeT Test should be done after a rest day.
The two sessions are two options, you are only supposed to do one or the other, its’ outlined in the notes in the program. So either Hike or Run not both.
2. The 20 min Cham Fit is just an intro to the movements, since you had significant DOMS from the full hour, I’d do the 20 min one more time then use the hour program and only do about half the reps of each movement and get more rest during the hour, then slowly build the number of reps up so you can progress the workout to the full hour over the next 4 – 6 weeks.
3. Protein: Yes it is ideal to get some type of protein on board after most workouts and especially strength, so by all means drink the gnarly shake, that will help with recovery. Rebecca Dent will have loads of great nutrition info on the 25th for that zoom meeting.
4. Recovery day activities: Is downhill skiing a yes for recovery? – For most people it’s not. If you can ski double blacks and spend the day skiing easy groomers with your 78 y/o mother in law then it is, otherwise a “ski” day, is more ME for athletes and needs to be counted as a workout. So by all means have fun and go ski! Just adjust other workouts accordingly ( :
I hope this helps!