Training:
The week of the 5K Holiday Smash is HERE! Even if you’re not racing, now is a good time for a down week. Staying healthy and consistency over time matters the most. You also get a break from strength this week along with a more moderate bike workout. Let’s go!
Looking ahead, what will workouts be structured for? More to come, but it will be a combo of some early 2022 fun with H+P and Run Waterloo, Chilly half, ATB and Mississauga half and full.
Running Workouts for the week:
H+P FULL VOLUME WORKOUT (all distances) Week 6 of 6
15′ easy WU
4′ tempo @ HM effort
4′ tempo @ HM effort
3′ easy
1-2×3′ @ 5K effort, 90s easy
5′ easy
3×1′ hard, 1 minute easy
10′ CD
5′ easy
3×1′ hard, 1 minute easy
10′ CD
Cycling Workout from Physio Sayaka:
- Base building workout #5- a little easier this week!
WARM UP
5’ ramp up
2′ @80%
2’ easy
MAIN SET
4x [20” @ 120%/ 8’40” @ 75%/ 3’ easy]
C/D
Nothing this week- enjoy while you can!
