H+P VIRTUAL WEEK – Jan 31st

Training:

Here’s what we have lined up…

Starting Jan- H+P Scavenger Hunt 2

Jan 15-Feb 6thWhat 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
15′ easy
5x100m strides
5′ easy
10′ @ HMP
3′ easy
2 sets of:
3×2′ @ 5K pace, 90s in between each, 5′ on between sets
10-15′ CD
Modification for Marathoners:
15′ easy
5x100m strides
5′ easy
10′ @ MP
3′ easy
2 sets of:
3×2′ @ 10K pace, 90s in between each, 5′ on between sets
10-15′ @ MP
10-15′ CD

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

By |2022-01-31T10:58:09+00:00January 30th, 2022|H+P Events, Latest Articles, Latest News|