S&C

Exercises

Elliptical	30 Mins
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)
Russian Twist	2 x 20 (14kg)
Tib Raises	2 x 30
Seated Single Leg Calf Raises	2 x 15 (25kg)

TIMER

COACH NOTES

Be smart. Listen to the body post XC and drop the intensity a little if you need to.

Coach Simon

RUNNER FEEDBACK

Rode the bike today so didn’t use the elliptical machine, all other exercises done legs feel pretty good after yesterday’s race so that a little plus.

Stephen Gates

COACH FEEDBACK

Given the conditions yesterday that is impressive. I feel like from an injury and niggles perspective this plan is going better than the last. From my memory we had quite a few small setbacks last time but right now everything seems to be working great (touch wood). Which is obviously very pleasing and suggests we’ve got the training load spot on.