S&C

Exercises

Squats	2 x 20
Plank	2 x 60s
KettleBell Swings	2 x 20 (9kg)
KettleBell Side Dips	2 x 20 (9kg)
Kettlebell Overhead press	2 x 20 (9kg)
Split Squat	2 x 10 (6kg)
Kettlebell Bent Over Row	2 x 10 (6kg)
Leg Lowers	1 x 10
Leg Raises	1 x 10
Press Up	2 x 15
Russian Twist	2 x 20
Glute Bridge	2 x 10
Shoulder Taps	2 x 20
Calf Raises	2 x 10

TIMER

COACH NOTES

I would strongly advise a rest day after Pier to Pier. Even if you feel good there might be some small tears in your muscle fibres that need more time to heal.

Coach Simon

RUNNER FEEDBACK

This felt strenuous today but I don’t blame P2P so much as having to lug so much baggage from home to son’s house ready for 10 days in 3 different locations. I only had the 8kg kettlebell today, being at Dom’s, so I adjusted a little. As I felt a bit achey I still only did 2 x 20 each of kb swings, side dips and overhead presses. I did 2x 10 bent over rows but cut the split squats to 2x 5. I don’t know why but I felt like trying some sit ups so I did 2 x 10 if those too…..

Sarah Marzaioli

COACH FEEDBACK

Well done Sarah. Sensible to reduce the workload given how much effort we put in Sunday. Regarding the sit ups. I watched a really interesting video recently listed exercises which really are not good for runners over 50. Sit ups was on that list. They only work the abs, so have limited benefits and if done wrong can cause other issues such as back and neck strains. So going forward I will be leaving them out of plans and encouraging other core exercises like the plank.