Holiday 😎

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SUMMARY 📝

Have a great time. If you do get any runs in, then that’s a bonus, but no pressure to do so.

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COACH SIMON NOTES 🍊

3-2-2-1 x 3

24 POINTS

10 Mins WU @ Easy Pace RPE: 3

3 Mins @ HM Pace RPE: 6
2 Mins @ 10K Pace RPE: 7
2 Mins @ 5K Pace RPE: 8
1 Min @ 3K Pace RPE: 9
(3 Mins Recovery)
Repeat 2 More Times

10 Mins CD @ Easy Pace RPE: 3

5-5-10×1-5-5

30 POINTS

10 Mins WU @ Easy Pace RPE: 3

5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

8-8-6-8 Mins

26 POINTS

10 Mins WU @ Easy Pace RPE: 3

8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6

10 Mins CD @ Easy Pace RPE: 3

800-400-200 x 3

25 POINTS

2km WU @ Easy Pace RPE: 3

800m @ Target Time RPE: 8 (120s Recovery)
400m @ Target Time RPE 9 (90s)
200m @ Target Time RPE 9
Repeat x 3 (120s Recovery between Sets)

2km CD @ Easy Pace RPE: 3

150 Mins Bike

15 POINTS

150 Mins Bike @ RPE 3-5

CrossFit

15 POINTS

Debbie’s Gym Workout

15 POINTS
Exercise Bike 5 Mins
Rowing 10 Mins
Leg Press 3 x 10
Calf Raises – Leg Press 3 x 10
Hamstring Curl 3 x 10
Ab Crunch 3 x 10
Chest Press 3 x 10
Lat Pull down 3 x 10
Seated Row 3 x 10
Shoulder Press Machine 3 x 10
Seated Hip Abductor 3 x 10
Seated Hip Adductor 3 x 10
Cable Torso Rotation 3 x 10
Wall Sits 2 x 30s
Kettlebell Swings 2 x 15 (6kg)

60 Mins Yoga

6 POINTS

60 Mins Fitball

8 POINTS

Dan’s S&C Session

15 POINTS
Goblet Squat 2 x 12 (10kg)
Plank 2 x 60s
Split Squat 2 x 12 (10kg)
Russian Twist 2 x 45s (8kg)
Calf Raises 2 x 10 (10kg)
Single Leg Calf Raises 2 x 10 (10kg)
Ab Crunch 2 x 10 (35kg)
Hip Thrusts 2 x 10 (40kg)
Farmers Walk 2 x 60s (16kg)
KettleBell Swings 2 x 15 (14kg)
Hamstring Curls 2 x 10