S&C

Exercises


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
Seated Single Leg Calf Raises	2 x 15 (25kg)
Russian Twist	2 x 20 (14kg)

TIMER

COACH NOTES

A recovery week this week so I’ve taken out the elliptical here. Might be better to include it and leave it out Monday though. See how you feel.

Coach Simon

RUNNER FEEDBACK

All good today legs felt strong on all exercises. Very strange with the niggle to be honest, I swear my brain is just tricking me into thinking there’s something wrong but I’m sure there’s not. Oh well got a good day tomorrow up at Bagshot watching Ellen run her first brutal 5k of the year so plenty of rest now till sundays long run. Have a good weekend

Stephen Gates

COACH FEEDBACK

I think if you push hard in a session like you did last Sunday something is going niggle. What you want to take from this is that the confidence that when something like this does happen it can quickly go again. The last few weeks I’ve had tight calves, painful glute, shooting pain in my foot and now I’ve done something to my neck 🙄😂 My approach is just keep going although I’ve had to ditch my S&C until I’m healthy. But really pleased this one has passed and I think you’ve actually thought about what you can do differently going forward to avoid it which is great.