Competitor Northwest

This Month's Magazine

The Human Race

It’s a really cool concept. We pick one day – Sunday, August 31 – and find out how many people around the world can lace up their running shoes and put in a whole bunch of miles.

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Open-Water Swimming

This summer the newest sport in the Olympics will see 25 of the world’s best swimmers racing 10K around the flat-water Beijing Olympic rowing course.

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Carrie Strickland's "A" Standard

Carrie Strickland is a jumper. She's also a runner. Shortly after this issue of Competitor hits the stands, she'll be in Eugene, Oregon, doing both as part of the Northwest contingent at the U.S. Olympic Team Trials in track and field.

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Your Next Kayak Adventure

Floating at the base of a 200-foot-high sheet of glacial ice, it’s hard not to be humbled in the presence of one of nature’s true wonders. Patagonia, Chile offers a unique opportunity to get up close to the glaciers of the southern ice fields.

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	*Cardiovascular*	*Strength*	*Stretching*	*Hiking Distance*	*Pack Weight*
*Weeks 1-2*	2 X Per Week	2 x Per Week	2 x / Week with Strength Training	1 x Per Week	5 lbs
	30 min stair climb	Focus 1: Calves, Hamstrings, Quads	10 minutes pre & post	6 Miles
	30 min elliptical	Focus 2: Abs, Back, arms	Hold each stretch for 30-60 sec	Elevation Gain
			1 X Yoga	500 Ft.
*Weeks 3-4*	3 X Per Week	2 x Per Week	2 x / Week with Strength Training	1 x Per Week	10 lbs
	30 min cross train	Focus 1: Calves, Hamstrings, Quads	10 minutes pre & post	8 Miles
	40 min stair climb	Focus 2: Abs, Shoulders, Chest	Hold each stretch for 30-60 sec	Elevation Gain
	1 X Spin Class		1 X Yoga	1000 ft.
*Weeks 5-6*	3 X Per Week	2 x Per Week	2 x / Week with Strength Training	1 x Per Week	10 lbs
	30 min cross train	Focus 1: Calves, Hamstrings, Quads	10 minutes pre & post	10 Miles
	45 min stair climb	Focus 2: Abs, Back, shoulders	Hold each stretch for 30-60 sec	Elevation Gain
	1 X Spin Class		1 X Yoga	1500 ft.
*Weeks 7-8*	3 X Per Week	2 x Per Week	2 x / Week with Strength Training	1 x Per Week	15 lbs
	30 min cross train	Focus 1: Calves, Hamstrings, Quads	10 minutes pre & post	10 Miles
	45 min stair climb	Focus 2: Abs, Chest, Arms	Hold each stretch for 30-60 sec	Elevation Gain
	1 X Spin Class		1 X Yoga	2000 ft.
*Weeks 9-10*	3 X Per Week	2 x Per Week	2 x / Week with Strength Training	1 x Per Week	20 lbs
	40 min cross train	Focus 1: Calves, Hamstrings, Quads	10 minutes pre & post	12 Miles
	45 min stair climb	Focus 2: Abs, Back, Arms	Hold each stretch for 30-60 sec	Elevation Gain
	1 X Spin Class		1 X Yoga	2500 ft.
*Weeks 11-12*	2 X Per Week	1 x Per Week	2 x / Week with Strength Training	1 x Per Week	20 lbs
	45 min stair climb	Circuit Train	10 minutes pre & post	12 Miles
	1 X Spin Class	high reps low weight	Hold each stretch for 30-60 sec	Elevation Gain
			1 X Yoga	3500 ft.

This Month's Magazine

The Human Race

Open-Water Swimming

Carrie Strickland's "A" Standard

Your Next Kayak Adventure

Training to Climb 14,000-Foot Peaks

Copyright (C) 2007 Alain Georgette / Copyright (C) 2006 Frantisek Hliva. All rights reserved.