So some tweaks to account for Cross Fit being ditched. Give me a little bit of time to change the S&C. That’s something I’m working on improving. But the 30 mins legs and core is a decent session. If you have dumbbells or kettlebells, let me know and I can create a specific workout. Or the You Tube alternatives are also good. As long as we are getting some S&C done, that’s the main thing. But this week has a good look to it with 145pts up for grabs which is a recent total. We peak at 170 later in the plan so your worry about not working hard enough, don’t fret, it’s coming.
OK week, missed the big run session but blame it on being a bit run down and busy. Child has scarlet fever and think I either felt sympathy sick or was a bit under the weather.
Sorry to hear about that, it’s a tough time of year for the training, probably the hardest in truth. But if the bad weeks are just “ok”, then in the grand scheme of things it won’t be too damaging. Really hope the kid and you both feel better.
Recoveries:
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds
Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
40 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
60 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
| 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 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
| 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 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
90 Mins @ Easy RPM (RPE: 2)
Important to get some decent time on the bike given on race day that will be your longest discipline.
