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 13- Reserved for Run Waterloo
March 6th– Chilly Half- CANCELLED (we’ll come up with something)
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 3 of 4)
- Last week of this harder build…get this session in and you’re in for a break!
5x100m strides
5′ easy
3×4′ @ 10K effort, 2′ easy
5′ easy
2×4′ @ 5K effort, 2′ easy
10-15′ CD
5x100m strides
5′ easy
5×4′ @ 10K effort, 2′ easy
5′ easy
10-2o ‘ tempo at MP, option to drop to HMP for final 50% of your tempo
10-15’ CD
Cycling Workout from Physio Sayaka:
Jan 20 – Sweet Spot
WARM UP
3’ easy
30” @ 110%/ 30” easy
30” @ 115%/ 30” easy
30” @ 120%/ 30” easy
4’ easy
MAIN SET
4x
[(30” @ 120%/7’30” @ 85%)
4’ rest]
COOL DOWN
Strength from Physio Kayla:
We’re back with a 5 week build to get you jacked and fast leading into the spring…let’s go!
Week 1 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 ~90o 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
