Category: Programming

May 24, 2019 – Run

May 24, 2019 – Run

Longer endurance run today

10 minute warmup followed but some dynamic stretches

Target 30-40 minutes today, every 5-10 minutes run for 30-40 seconds at “race pace” – or run in an area with rolling hills.

Easy walk/jog cool down and calf mobility on a foam roller

May 21, 2019 – Strength

May 21, 2019 – Strength

warmup:
3-4 Sets – Shoulder and hip focused activation and stability
2 Turkish Gets Ups/arm
15m Perfect Bear Crawl
10 Alternating Single Leg Cone Touches
rest 45sec between sets

Main set
A1: Single Leg Suitcase deadlifts
3x 10 reps each leg @ 2111
rest 30 seconds

A2: Suitcase Carry
3 sets x 30meter each arm – heavy but smoothrest 30 second

A3) Hanging Single Leg Tuck Hold
3 sets x 20-30 seconds each leg (can break between legs)
rest 60 seconds

May 14, 2019 – Run

May 14, 2019 – Run

RUN

This week’s workout is split into two depending on if you are racing the Gold Nugget this weekend.

Eagle River Triathletes: 3-4 miles @ goal pace, 4-6x 100m strides after

Gold Nugget Triathletes: 1 mile @ goal pace, 3 mins easy, 1 mile @ goal pace