August 2018 – Canadian Death Race 125km Run & 31 Days Sprint Tri Prep

Canadian Death Race & 31 Days of Sprint Triathlon Training

244/365
Wednesday, August 1, 2018
Daily challenge
Workout: 1 mile run in new shoes

Other training:
High volume legs curls, abductors, adductors, glute work (clams)

245/365
Thursday, August 2, 2018
Daily challenge
Workout: 5km/3mile run – 3.3 miles @ 16 minutes; 2 miles @ 8:06:00

Other training: none

246/365
Friday, August 3, 2018
Daily challenge
Workout: 2km run in Alberta– day before Canadian Death Race

Other training: none

247/365
Saturday, August 4, 2018
Daily challenge
Workout: Canadian Death Race

Other training: none

248/365
Sunday, August 5, 2018
Daily challenge
Workout: Canadian Death Race

Other training: none

249/365
Monday, August 6, 2018
Daily challenge
Workout: Sprint triathlon training – 30 minute bike – 12 minute interval’s – 1 min quick pace– 1 min slow ride

Other training: none

250/365
Tuesday, August 7, 2018
Daily challenge
Workout: Sprint triathlon training – 10 minute hill ride

Other training: Resistance training
Bench press incline: 225 x 6 (2), 235 x 4
DB shoulder press: 60 lbs x 15
Close grip bench: 3 x 10 @ 185
Triceps extension

251/365
Wednesday, August 8, 2018
Daily challenge
Workout: Sprint triathlon training – sprints mixed with hills – 5km

Other training: Resistance training
Pulldowns – 3 x 8 (tempo)
Seated cable rows – tempo 3 x 10
DB rows – @80 lbs 3 x 8 – tempo

252/365
Thursday, August 9, 2018
Daily challenge
Workout: Sprint triathlon training – 20 sec sprint – 100+ RPM – 30 sec – active slow ride rest
Repeat for 2 Miles

Other training: Resistance training
Kettle bell hip hinges
SL kettle bell RDL’s – tempo
BB RDL – 135 X 8 (3) tempo
SL standing hamstring curls – tempo

253/365
Friday, August 10, 2018
Daily challenge
Workout: 600 m swim – 400 smooth front crawl – 10 minutes
100 m fast front crawl every 2 breaths – 1:59:06
100 m fast front crawl every 4 breaths – 1:55:00

Other training:
CanFit Pro Yoga

254/365
Saturday, August 11, 2018
Daily challenge
Workout: 500 m swim
200 m front crawl
100 m front crawl – 2 breaths, 3, 4, 4
100 m – 50m fast, 50m slow
50 m – torpedo
50 m – smooth cool down

Other training: None

255/365
Sunday, August 12, 2018
Daily challenge
Workout: 500 m swim

Other training: Resistance training
DB chest flys @ 40 lbs – tempo /SS/ DB shoulder press 3 x 8 @ 65,55,50 tempo
Lateral raises
BW pullups – tempo x 8 reps – 3 sets
Tricep extensions
Med ball single arm pushups 2 x 30 each side
Abs – feet cross overs – leg extended

256/365
Monday, August 13, 2018
Daily challenge
Workout: 10 km bike ride – 19 min pace

Other training: Resistance training
Back workout: V-bar pulldowns, v-bar cable rows, machine pull, face pulls – Heavy first 2, endurance last 2 exercises

2 21 minute Group classes @ GoodLife Top 500 closing ceremonies

257/365
Tuesday, August 14, 2018
Daily challenge
Workout: 10 km bike ride – 17 minute pace

Other training: Resistance training
Deadlifts @ 205 x 12 /ss/ lateral box jumps (6 plates) 1 minute set
Hamstring curls – both legs 10, single leg 10 /ss/ bw squats, hells on 45lb plate (slow)
Frog glute bridges

258/365
Wednesday, August 15, 2018
Daily Challenge
Workout: 20 minute stairmaster – 140 stairs (levels 10-16)

Other training: Resistance training
BB bench: 5 x 3-5 @ 225, 255(5), 275(3). 265(4), 255(5)
DB incline: 3 x 6 @ 95lbs
Ropes: 30 on, 30 off x 3 sets
Dips to failure (30 rest) 3 sets
Single arm DB shoulder press: 3 x 20 @ 35lbs

259/365
Thursday, August 16, 2018
Daily Challenge
Workout: 5 Rd Circuit w/ bike (30 sec. per exercise, 1 minute bike) – rest, repeat x 5
Plate sissy squats, explosive step-ups (bw), lateral single leg jumps, long split side lunges, 1 min hill ride

Other training None

260/365
Friday, August 17, 2018
Daily Challenge
Workout: 750 m swim
300m front crawl
25m sprints x 4 – 30 sec. rest, 25,20,15
50m sprints x 2 – 30 sec. rest between sprints
100m kickboards (25m, rest 10 sec., repeat)
150m Cooldown

Other training: None

261/365
Saturday, August 18, 2018
Daily Challenge
Workout: 15 Minutes straight up-hill

Other training: Resistance training
BB bench: 3 sec. pause – 3 x 5 @225
DB incline: 3 x 6 @95lbs
BB rows: 3 x 20 @135
Lying rows: 3 x 15 @90lbs

 

262/365
Sunday, August 19, 2018
Daily Challenge
Workout: Bike: 20 sec super sprint, 30 sec active rest x 10 sets

Other training: None

263/365
Monday, August 20, 2018
Daily Challenge
Workout: 3km Run

Other training: Resistance training – Legs
Leg press – 3 drop sets – 12/15 each set – 4 plates, 3 plates, 2 plates; single leg: 2 plates x 3 sets (10); SL 1 plate (burnout)
Lying Leg curls: drop sets – ascending and descending – 100 reps
10 minute sled push non-stop front and back pushes – 2 plates

264/365
Tuesday, August 21, 2018
Daily Challenge
Workout: Speed bike session – 15 km

Other training: Resistance training

265/365
Wednesday, August 22, 2018
Daily Challenge
Workout: Hill climbs on bike – 5km

Other training:
Resistance training
Kickboxing: Parabellum

266/365
Thursday, August 23, 2018
Daily Challenge
Workout: Swim –
300 m WU
4 x 25 – speed – 30 sec. rest; 2 x 50 m fast; 4 x 25 m fast 4 breaths; 2 x 50m fast – 4 breaths; 1×25 – 6 breaths; 1×25 @ 8 breaths; 50m CD

Other training: Resistance training: Legs
Glute work- bands, cables (volume)
RDL’s on box – 3 x15@ 135
Glute bridges – 3×15@ 225

267/365
Friday, August 24, 2018
Daily Challenge
Workout: 30 minute virtual spin class @ Fit4Less

Other training: none

268/365
Saturday, August 25, 2018
Daily Challenge
Workout: 10 x 30 sec. – incredibly resisted hills on bike– 1 min. active rest between sets

Other training: Resistance training: chest, triceps
BB bench: 245×3,275×2,285×1,295×1,300×1
Incline BB: 3 X 20 @ 155
BB close grip drop sets – 185 x 12,135×12 (2 sets)
Reverse triceps extensions superset w rope curls – 3 x 10 slow tempo
Preacher curl handoff with partner– 60 lbs to failure – 4 sets
Various grips preacher curls – 3 sets to failure

269/365
Sunday, August 26, 2018
Daily Challenge
Workout: 5.5 km bike – first time with Tri Style bars – Appleby to Guelph and back – Derry Rd

Other training: NONE

270/365
Monday, August 27, 2018
Daily Challenge
Workout: 2 mile Run WU; 2 mile Run CD

Other training: Resistance training – Focus on Volume
Step ups /ss/ Single leg RDL kickbacks
Split squat on box
Isometric side leg kicks
Single leg glute bridges
Single leg box jumps

271/365
Tuesday, August 28, 2018
Daily Challenge
Workout: 5km/3 mile run

Other training: Resistance training
BB bench – 225 x 8,245×8,255×8,255×7 drop set 185,135,95 to failure
Single arm shoulder press – 50 lbs
DB seated Arnold shoulder press – volume – 30 lbs
BW dips – 3 x 20-30 reps
Rear delt raises – 3 x 30 @ 10 lbs

272/365
Wednesday, August 29, 2018
Daily Challenge
Workout: 1km run/300m row (1:05:00) x 6 sets – 1km rum starts at 6 m/hr – increase mile/hr each set

Other training: None

273/365
Thursday, August 30, 2018
Daily Challenge
Workout: 2 km run post workout

Other training: Light resistance training
Bar pull ups – 3 x 20 @ BW
Resistance rope pulls – 3 x 30 second at highest resistance
Speed Lat pull threws with Rope – 3 x 20
BW pull ups – 3 x 10

274/365
Friday, August 31, 2018
Daily Challenge
Workout: 750 m swim (18:00 pace) & 1 km run (3:19:00 pace)

Other training: Arms
Skull crushers
Preacher curls
Rope curls /ss/ triceps extensions with rope

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