11 days to go!

Training is heating up! 11 days and counting to Senior Nationals held in Trinidad at the Cascadia Hotel beginning at 2:00pm.  EXCITED!!!!!

This week we are going all out with our endurance training, weight training and diet.  Diet is cleaner, Weight training is high intensity with approximately 65-75% of 1 RM and limited rest periods. While Endurance training is where the excitement is extreme!  Today here is an idea of my first endurance program for the day!  With legs and more cardio to be done it is a must to be completed. Let's go:

Treadmill was the choice of apparatus; Time 1hr. Interval hill run and walk.
5min  Walk Speed 3.5 Gradient 0
5min  Run Speed 5.5 Gradient 1-3.0/min
5min Walk Speed 3.5 Gradient 3
5min Run Speed 5.5 Gradient 3-5/min
5min Walk Speed 3.5 Gradient 5
5min Run Speed 3.7 Gradient 7
2 1/2min Walk Speed 3.5 Gradient 5
2 1/2min Run Speed 5.5 Gradient 5
2 1/2 min Walk Speed 3.8 Gradient 8
2 1/2 min Walk Speed 4 Gradient 10
5min Run Speed 5.5 Gradient 5-5.5
5min Walk Speed 3.7 Gradient 3
5min Run Speed 5.5 Gradient 5
5min Walk Speed 3.5 Gradient 3

I guarantee you would sweat! It was fun actually!

Do try it if you wish and let me know how it goes!!!