Plan 12 - Week 6 - PBrunner

Choose Day👇

I believe it’s this week you are going away? It will be a case of doing the best you can given the opportunities that are available to you. I have reduced the training over the next month. After this week there are no runs longer than 60 mins in the plan. But we can always tweak that if need be. Safe travels and Happy New Year Sue.

Coach Simon🍊

111 POINTS TARGET

MONDAY

40 Mins Elliptical

12 POINTS

Sue M Mon Gym

15 POINTS

Both session completed.

Fantastic well done Sue. Good to get some cross training in as well. An excellent start to what is a very exciting week.

Coach Simon 🍊

27 Points

TUESDAY

Hills Pyramid

28 POINTS

No worries Sue, thanks for letting me know you couldn’t make it.

Coach Simon 🍊

WEDNESDAY

60 Mins & Strides

22 POINTS

Completed. Sea front icy so pace very slow. Ran with Jo & Ellie.

That was nice to have company and very sensible to drop the pace given the conditions. Well done Sue. Safe travels

Coach Simon 🍊

22 Points

THURSDAY

Rest Day

0 POINTS

Odd rest day 10 hours on a plane

I guess you were sitting down most of the time 🤷‍♂️

Coach Simon 🍊

FRIDAY

30 Mins Legs & Core

10 POINTS

Routine done. Not easy on a hard floor and not much room. Nice to move their body. Not a place to run round this hotel but we move on tomorrow.

Really well done for completing this Sue in what sounds like less than ideal conditions. 💯

Coach Simon 🍊

10 Points

SATURDAY

Rest Day

0 POINTS

Did 30 min exercises in room.

Well done Sue.

Coach Simon 🍊

10 Points

SUNDAY

80 Mins Run

24 POINTS

No where to run. No pavements plus very busy traffic. There is also pack of stray dogs . It was getting dark when we got back. I did 40 min of exercises in room. This included using 1l bottles of water as weights. We staying in honestly hotels so no gym available. I did walk up lots of steep steps today. I need a run. We moving on tomorrow morning.. I hoping maybe I can find somewhere for a short run.

Staying safe has to be a priority. The idea of stray dogs scares the life out of me. Well done for still getting some exercise in though.

Coach Simon 🍊

12 Points

Farmers Walk	2 x 70 Secs (14)
Spanish Band Squats	3 x 30s
Box Step Up	3 x 12
Kettle Bell Reverse Lunge	3 x 12
Leg Press	2 x 12 (70)
Rear Delt Fly Machine	3 x 12
Seated Row	3 x 12 (40)
Hip Thrusts	2 x 10 (20)
Kettlebell Deadlift	3 x 12
Swiss Ball Squeeze	3 x 12
Swiss Ball Dead Bug	3 x 12
Side Planks	3 x 30s
Calf Raises	3 x 10 (5)

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

Choose Day👇

111 POINTS TARGET

MONDAY

12 POINTS

40 Mins Elliptical

Zone 2: Easy

15 POINTS

TUESDAY

28 POINTS

10 Mins WU

Zone 2: Easy

40 Mins Hills

Zone 5: 10K

10 Mins CD

Zone 2: Easy

WEDNESDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

THURSDAY

0 POINTS

0 Mins

RPE 0

FRIDAY

10 POINTS

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

24 POINTS