H+P VIRTUAL WEEK – November 29th, 2021

Training:

Reminder: With the offseason looming, our overall volume won’t be very high until the New Year.  That being said, we still want to maintain our hard earned fitness so we can hit the ground running in 2022.

WEEK 5 of 6- the taper is almost here!

Running Workouts for the week:

H+P FULL VOLUME WORKOUT  (all distances) Week 5 of 6

15 minutes easy WU

5x100m strides, jog back to start
8′ tempo @ HMP
5′ easy
3×5′ with 2′ easy as follows
– 5′ @ 5K effort, 5′ @ HM effort, 5′ @ 5K effort- the 5K efforts should HURT, the HMP not so much!

15′ CD

Cycling Workout from Physio Sayaka:

• Base building workout #4

VO2 Max – Dec 2

WARM UP

7’ ramp up

30” @ 100% / 30” easy

30” @ 110%/ 30” easy

30” @ 120%/ 30” easy

2’ easy

MAIN SET

2x[5’ @ 90% / 3’ easy]

2’ easy

10x[30” @ 120%/ 30” easy]

5’ easy

10x[30” @ 120%/30” easy]

C/D

Strength from Physio Kayla:

Nov 8/21

• Always perform ~5-10 min of cardio warm up by walking/cycling and 1-2 warm up sets using the Olympic bar before placing weights one bar if possible
• Don’t have heavy weights?  Use items around the house like books in a reusable shopping bag.  It may not be perfect but something is better than nothing!
• RM= rep max
• If you need clarification, let us know!
• Aim to do each day 1x with at least 2 days off in between.