First of all, let’s check out the results from the COVID LR challenge #10!
And that’s 10 weeks DOWN! We are extremely impressed with the number of athletes actually completed this stage- 5K, gravel, massive net elevation gain… you guys are crazier than we thought!
The masters battle was super deep and competitive this week. Once again Dave Rutherford walked away with the win in 20:31. Jon Finn showed he’s been staying fit with a strong 21:08- will he be able to gave Dave a run for his money in the Solo Virtual Endurance Challenge? Denis Allen and Steve Tremblay were close for 3rd masters spot with Dennis taking it by 9s. Adam Shortt, Holger, Tim Coleman and Trevor Bauman were 4 more masters athletes all finishing very close in 23- something.
Overall placing went Coach Sean, Jon Redfearn and then Mike Diaz. No surprise seeing Graham in the top 5, but another solid run from Tristan with a 20:00-flat to finish 5th OA. What awesome improvements form Mike and Tristan over the last 6 months!
In the close-call front, Tristan edged out Ian G (who himself is on a an awesome comeback form injury) by 7s. Tim Coleman was able to beat out David Wan by a mere 3s. Sam Lalonde was able to beat Tyler by 6s. These are going to be fun battles to watch in the SVEC!
TRAINING THIS WEEK
Here’s your week team! As always, remember that this is a semi-custom plan, so modify it as you see fit based on where you are. Review our general principles for this period of time HERE.
MONDAY RUN
** Do on HILLY terrain.
15-25 minutes WU shuffle
3-5x100m strides
1-1-2-2-3-3-2-2-1-1 @ 5K effort, 90s easy in between each
5 minutes easy
Option for 3-5x~60s hill reps
15-25 minutes CD
THURSDAY RUN
** FLAT terrain. This is the day to hit paces.
15-25 minutes WU shuffle
5 minutes primer tempo @ HM effort
5 minutes easy
3-4×5 minutes @ 10K effort, 2 minutes easy
10-20 minute CD jog
LONG RUN/ STRAVA CHALLENGE:
With the SVEC starting up June 12th, this coming weekend will be our last weekend before the competition begins. SO for the first time in 10 weeks, we aren’t going to have an official COVID challenge. Use this coming weekend to rest, do what’s best for you and not randomly be pushed to your limit. It’s all not a bad time to scout the segments which you can find HERE and HERE.
Enjoy the break,
Have an awesome week team, looking forward to seeing and hearing about how it all goes!
#cantwontstop
