S&C

Exercises

Rowing Machine	10 Mins
Stair Master	10 Mins
Exercise Bike	10 Mins
Skipping	3 x 15s
Box Jump	5
Leg Press	2 x 15 (70)
Seated Row	2 x 10 (40)
Chest Press	2 x 12 (22.5)
Goblet Squat	2 x 12 (8)
Single Leg Deadlift	2 x 5 (8)
Hamstring Curls	2 x 10 (30)
Cable Torso Rotation	2 x 10 (10)
Side Planks	2 x 40s

TIMER

COACH NOTES

Rest up on Monday after the P2P. I can’t remember which days you said where going to be difficult to make the gym. If you could remind me I will make a note on the plan.

Coach Simon

RUNNER FEEDBACK

Did a mixture of the 2 gym session I usually do. Very like on leg weights concentrate on abs and upper body. Did some cardio Stairmaster. Cycling and crosstraner. My hamstring didn’t like the swats ect so stopped doing them. That was the only problem . Plus done 4 mile walk. No problems. I now in London until Friday we staying by the London eye si going to try a gentle run Thursday morning along The Southbank.

Sue Mann

COACH FEEDBACK

Thanks for the message Sue. I’ve updated the dashboard to reflect what you said. Well done today by the way and a smart move to make those tweaks given changes. Going forward if injuries do occur I’m looking to team up with a couple of highly recommend soft tissue therapists, who I am hoping will keep the team in check when they need that little bit of extra help with niggles and injuries. It’s an excitement development for me as a coach. Have a great time in London and enjoy you run along the South Bank. Hopefully it won’t be too busy.