S&C

Exercises

Elliptical	30 Mins
Squats	2 x 10 (25kg)
Press Up	2 x 20
Single Leg Squats	2 x 5 (20kg)
V Snaps	2 x 20
Single Leg Calf Raises	2 x 10 (20kg)
Flutter Kicks	2 x 60s
Kettlebell Hip March	2 x 10 (8kg)
Tib Raises	2 x 30
Bent Knee Calf Raises	2 x 15 (25kg)
Russian Twist	2 x 20 (14kg)

TIMER

COACH NOTES

Of the back of the SDW long run just listen to the body. Hopefully it feels good.

Coach Simon

RUNNER FEEDBACK

All solid today went for it on the elliptical thinking would get it done quicker, silly me forgetting I’m doing it to time 😆 All exercises good legs feel strong

Stephen Gates

COACH FEEDBACK

Great work Steve. Still good to smash out a little extra distance in the time allocated. So pleased to hear you are feeling strong. Great to see Ellen running so well at track. She has the makings of being a good runner and I think the approach you and Susannah are taking is very healthy and encouraging.