• February 2nd - 8th

So just being consistent for now. Building steady, never be in a hurry to make quick progress as that’s when problems occur. For now, with the S&C, stick to what you are doing, I’ve put it as a full body S&C workout on the dashboard but you can spread it across several days to include your Monday exercises. I’ve taken a bit of time of these few weeks, bad timing on your part I know but now had any time off for 15 months, so it was needed. Once I’m back I’ll get the S&C sorted for you 😁 Any problems Benni let me know.

MONDAY

Loading...
9 Points
TR 100%
Done! It felt better than last week and cadence at 176 metronome + new harm position + high hips are reallly working great. Thanks!
So pleased to hear that. Some great form cues there. I’m obsessed with high hips right now as I’m getting stronger and stronger in the gym and able to engage my glutes more. Well done Benni

TUESDAY

Loading...

18pts | 60 Mins Swim

18 POINTS

60 Mins Swimming @ Easy Pace (RPE: 3)

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 60 minute swim replaces an easy run and takes away any impact. Ideal if you are struggling a little with injury.

18 Points
TR 100%
Done! 2475mt
Impressive. Well done Benni

WEDNESDAY

Loading...

12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
TR 30%
Done, but it was the worst run so far. I didnt sleep last night and didnt eat well, that really impacts my mood/health. But i did it, and the time wasn’t so bad in comparison to the other runs..
There will always be runs like this, best thing is just tick them off and realise there will be better ahead. Well done Benni

thursday

Loading...

15pts | Full Body (S&C)

15 POINTS

Train key muscles & the fundamental movements: Squat, lunge, hinge, rotate, push, pull and gait 💪

15 Points
TR 90%
Done! I’ve done two sets of everything, except core exercises (3 for those) using 5k dumbbell when required. I didn’t want to overdo it because tomorrow I have the long run. It took me 1h to do everything so it was a good work out anyway. This evening I’ll do the lower body (jesse’s swimming lesson day has changed)
Great work Benni. Glad it went well.

FRIDAY

Loading...

24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

25 Points
TR 30%
Done! 13km. Didn’t sleep much again, didnt have time for breakfast, I thought I would die. The first 40min where quite annoying, I was starving, but then I got better and eventually the time was better than what I thought I would manage when I started. And my VO2 went up to 47 (normally its at 48, but has been at 46 in the last few months of inactivity). I actually pushed a little bit in the last km – it was more like a tempo run, I managed to hit 4.42min/km and felt great – I wish I could always run that fast!
Well done Benni. Yeah running fasted is something we really want to avoid at all costs, if possible. But sounds like it still went well in the end and always nice to finish with a strong km. Bonus pt for that.

SATURDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”