Sunday, 10 July 2016

July 11 - 17

Hi All

Great start to July, I hope the first week was an equalizer.

It is going to be hot this week so please


  1. Drink lots of Electrolytes... very important because a lot of water is not doing the job
  2. Get proper recovery in between workouts
  3. All slow training should be low zone 1

Training this week


Tuesday 7am - 8th line and horseshoe valley rd. Double pole hills, I will be driving you down
Tuesday 6:30 pm - Hardwood - Team strength workout
Wednesday 5pm - Hardwood - roller ski with team
Saturday 9am - Hardwood - natural intervals with team


I will be away with my family this weekend, if you can cover the training for me that would be great. Tristan will be there too

Sprint Workout

10 min warm up

6 X 10 sec running hill sprints with 2 min rest in between

5 min rest

6 X 10 sec running hill sprints with 2 min rest in between

10 min cool down

Interesting article

Strength workout

We are going to try something old school, we are going to do an old fashion Strength Run

Run 10 min warm-up

Then 30 min of 
  • run 1 min 
  • Strength exercise
then 10 min warm-down

Here are the strength exercises - we are going to do 2 sets and  between 8 to 15 reps depending on the exercise
  1. Push-ups
  2. Incline pull-ups
  3. 10 sec sprint
  4. Left leg 1 leg squat
  5. right leg 1 leg squat
  6. handstand push-up against tree or dive push-up
  7. Pull-ups
  8. 10 sec sprint
  9. Tricep push-ups
  10. Leg lifts
  11. step-ups
  12. Lateral skate bounding
  13. 10 sec sprint
  14. Burpees
  15. Mountain climber

Training Program





Posted by at