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 4 of 4)
Recovery week- YA! Take it even if you don’t feel like you need it- consistency over time!
- 5K- HM Athletes
5x100m strides
5′ easy
5′ tempo @ HMP
3′ easy
3,2,1 @ 5K effort, 90s easy
10-15′ CD
5x100m strides
5′ easy
5′ tempo @ HMP
3′ easy
8′ tempo @ HMP
3′ easy
1,2,3,2,1 @ 5K effort, 90s easy
10-15′ CD
5x100m strides
5′ easy
12′ tempo @ MP
3′ easy
3,2,1 @ 5K effort, 90s easy
10-15′ CD
Cycling Workout from Physio Sayaka:
Jan 27 – Tempo
WARM UP
4’ easy
4’ @ 60%
3’ @ 75%
2′ @ 80%
4’ easy
MAIN SET
3x(10’ @ tempo – anywhere from 70-80%/ 4’ easy)
COOL DOWN
Strength from Physio Kayla:
Week 2 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
- 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)
DAY 2: Lighter
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
