Training:
Here’s what we have lined up…
Still Rolling- H+P Scavenger Hunt 2
March 5th- H+P CHILLY HALF (not the 6th)
March 27- ATB
May 1st– Missauga Half
July 30th– H+P Trackfest is BACK
Running Workouts for the week:
H+P FULL VOLUME WORKOUT (Block 2 week 3 of 4)
On Moree big week and then we recover- you got this!
- 5K- HM Athletes
5x100m strides
5′ easy
5′ tempo @ HMP
5′ easy2 sets of
3′ @ 10K effort
2′ easy
2′ @ 5K effort
3′ easy
10-15′ CD
5x100m strides
5′ easy
5′ tempo @ HMP
5′ easy2 sets of
8′ @ HM effort
2′ easy
2′ @ 5K effort
3′ easy
Optional top up: 10′ @ HMP-MP
10-15′ CD
Cycling Workout from Physio Sayaka:
WARM UP
3’ easy
30” @ 110%/30” easy
30” @ 115%/ 30” easy
30” @ 120%/30” easy
MAIN SET
3x
[5x(1’ @ 120%/ 2’ easy)
3’ easy]
COOL DOWN
Strength from Physio Kayla:
Last session of this 5 week block! Once we’re donee this, we’re into key training blocks, so we’re cutting out the heavy strength sessions/focus!
Session 1:
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
- 3×15/leg (aim for min. 20# DB’s)
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:
- Push up to plank x 10 (5/side)
- Scissors (vertical x 30s, horizontal x 30s)
Session 2:
Side Lunges holding weight at chest
- 3×15/leg
Elevated glute bridges (feet on step + band around knees)
- 3×15
Shoulder press (either w/ Oly bar + weights or DB’s – whatever is available!)
- 3×10 (10/arm if doing single arms)
TRX planks/rotisserie planks (side, front, side – can add 5-10#’s on back for increased resistance or use TRX)
- 45 sec each
#cantwontstop
