Training:
Here’s what we have lined up…
Starting Jan- H+P Scavenger Hunt 2
Jan 15-Feb 6th– What Goes up, Must Come Down
Feb 10th: Club Zwift TT
Feb 13- Reserved for Run Waterloo
March 6th– H+P Chill 21.2- See Group for Details
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 2 week 1 of 4)
Back into a full volume fun, let’s go!
- 5K- HM Athletes
5x100m strides
5′ easy
10′ @ HMP
3′ easy
3×2′ @ 5K pace, 90s in between each, 5′ on between sets
5x100m strides
5′ easy
10′ @ MP
3′ easy
3×2′ @ 10K pace, 90s in between each, 5′ on between sets
Cycling Workout from Physio Sayaka:
Feb 3 – Threshold
WARM UP
5’ easy
3’ @ 80%
1’@ 100% / 1′ easy
1’@ 105% / 1′ easy
30”@ 110%
4’30” easy
MAIN SET
3x
[3x(2’ @ 95%/ 1’ @ 105%)/ 5’ easy]
COOLDOWN
Strength from Physio Kayla:
Week 3 of 5
DAY 1 (heavy):
Squats + static marching on spot
- 3×12 squats + 20 total marches @ 12RM (heavy so that the last 1-2 are very effortful)
Walking lunges w/ dumbbells in each hand
- 3×15/leg
Single Leg Deadlifts w/ KB
- 3×15/leg
Pull-ups/chin-ups (if unable to do, try assisted or eccentric variation)
- 3 sets to failure
Core – repeat 2x:
- Front plank roll outs (ab wheel or exercise ball) 10x
- Side plank w/ arm and leg crunch – 10 crunches/side
DAY 2: Lighter
One side loaded step ups (ht of step should be ~90* of knee flex when foot placed on step
- 3×10/leg, holding heavy weight in opposite hand
KB swings or sumo squats if unfamiliar w/ KB swing technique
- 3×15
TRX row or some form of resistance row
- 3×12
Push-ups
- 3×12
Front Plank w/ shoulder touches
- 3×20 shoulder taps
Front plank w/ leg taps
- 3×10 leg taps
#cantwontstop