Training:
Who knows if all of these events will happen, but let’s keep grinding and enjoying the process as if they are!
Starting Jan- H+P Scavenger Hunt 2
Jan 15-Feb 6th– What Goes up, Must Come Down
Feb 13- Reserved for Run Waterloo
March 6th– Chilly Half
March 27- ATB
April 9/10th– H+P En-Route Round 1
April 23rd– H+P Big Group Run
May 1st– Missauga Half
July 30th– H+P Trackfest is BACK
Running Workouts for the week:
H+P FULL VOLUME WORKOUT (Block 1, Week 2 of 4)
- Week 2 of this tough build…get through this and only one week to go, you got this!
5′ @ HMP
5′ easy
2×4′ @ 10K pace, 2′ easy
5′ easy
1-3×3′ @ 5K pace, 2′ easy
10-15′ CD
10-15′ @ MP
5′ easy
2×4′ @ 10K pace, 2′ easy
5′ easy
1-3×3′ @ 5K pace, 2′ easy
10-15′ CD
Cycling Workout from Physio Sayaka:
Now that we have our baseline FTP, it’s time to work on it!
Jan 13 – Sweet Spot
WARM UP
3’ easy
3’ @ 60%
2’ @ 75%
3’ easy
MAIN SET
3x(3’ @ 75%/1’ rest)
3’ easy
3x(3’ @ 80%/ 1’ rest)
3’ easy
3x(3’ @ 85%/1’ rest)
COOL DOWN
Strength from Physio Kayla:
*Always perform ~5-10 min of cardio warm up by walking/cycling and 1-2 warm up sets using the Olympic bar before placing weights on bar
Week 5 of 5
Recovery week time, let’s go!
DAY 1
Elevated split squat
- 2×8/leg @ 10RM (heavy so that the last 1-2 are very effortful)
SL Step up on a box (knee and hip at 90* angles) w/ Olympic bar + weight on shoulders
- 2×8/leg 15RM (w/ good form be able to complete 10 reps)
Deadlifts
- 2×8 @ 10RM
SA shoulder press in lunge
- 2×12/arm w/ DB
Core – 2x
- Push up to plank x10 (5/side)
Front plank w/ lateral side taps
DAY 2
Sumo squat w/ KB or DB
- 3×12
Hamstring curls on exercise ball
- 3×20
SL calf raise
- 3×15/side
Hip thrusts – add weight to lap for increased resistance
- 3×12
Reverse flies w/ DB
- 3×10
Leg lowers
3×10
#cantwontstop