15 POINTS
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
So this was initially a recovery week but I think we can now use it as a chance to catch up on some missed points. I’ve listened to your feedback and taken out the spin, we make up for that with slightly longer runs during the week and still hit the target of 110 points, just over in fact. Any problems let me know. Hope you feel back to full health.
A struggle towards the beginning of this week where I was still unwell and whilst this has not totally gone away, I have been more on top of training towards the end of the week and feel I have been hitting the right level. Feels good to be back training.
I am on holiday from 16-28 in Cape verde and plan to continue with training whilst there. I have been to this resort before so know some running routes (mostly flat, some sandy bits as theres lots of desert) and there is a gym for strength work.
I think you did really well to turn what was a tough start into the week into a strong finish. Confidence can turn with one good run, so always remember that. I’ll keep the plan as it is for now, but if we need to move stuff around to account for traveling etc we can do that nearer the time. Sounds like a lovely place to go on holiday. Well done this week Lucy and glad you are feeling better.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.
Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch
Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking
A session dedication to the exercise prescribed from your form session. I think these are a great addition.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch
Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking
A session dedication to the exercise prescribed from your form session. I think these are a great addition.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch
Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking
A session dedication to the exercise prescribed from your form session. I think these are a great addition.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
130 Mins @ Easy Pace (RPE: 3-5)
Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.
