Another strong week and adding some more mins onto the Sunday run. We’ll save the half marathon sessions for when you get back from your trip. Keep up the great work Sue.
Always feel free to tweak a few exercises if you want, just try and avoid working the same muscle groups twice.
I moved the Swiss ball exercises to Thursday as I do them in fit ball.
Added in 2 more upper body exercises as we dont do much upper body in fitball. Hopefully this meant all muscles got a good workout.
Felt good today.
Good thinking, if you want me to update the session on the dashboard, just let me know which ones you added in and I can do that. Well done for a great start to the week Sue. Coach Simon 🍊
Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.
A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.
Hard but very enjoyable session. I felt relaxed.
Well done Sue, a good overall pace for that session. It is a tough one that but you smashed it. I might need to update your training paces though after Saturdays parkrun 🙄 Coach Simon 🍊
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
A very easy run lead by Sue Palmer. 3 steep hills.
Legs felt heavy today .
Very windy when doing strides.
Posture felt relaxed.
Well done Sue. Sometimes these runs can be a grind, especially after the excitement of the weekend. But well done for completing it along with the strides. Coach Simon 🍊
Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.
Gym session i did the Swiss ball exercises I omitted Monday and omit the farmers walk & leg extension which i did on Monday.
Yoga class complete. Working on the lower back and hips
Fantastic effort Sue. You are working at a really good level at the moment and earning more points than lots of the others on the team. It’s no coincidence you won the H2h Challenge. That was your hard work. Coach Simon 🍊
