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.

120 Points Target
122 Points Achieved

An ok week. A busy week trying to fit in training and all the Christmas bitd

Really well done Sue. It’s a funny time of year for training as we can get out of our regular routine so easily. But you hit the targets which is what matters the most

MONDAY

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15pts | Sue M Mon Gym

15 POINTS
Farmers Walk 2 x 70 Secs (14)
Spanish Band Squats 3 x 30s
Box Step Up 3 x 12
Kettle Bell Reverse Lunge 3 x 12
Leg Press 2 x 12 (70)
Rear Delt Fly Machine 3 x 12
Seated Row 3 x 12 (40)
Hip Thrusts 2 x 10 (20)
Kettlebell Deadlift 3 x 12
Swiss Ball Squeeze 3 x 12
Swiss Ball Dead Bug 3 x 12
Side Planks 3 x 30s
Calf Raises 3 x 10 (5)

Always feel free to tweak a few exercises if you want, just try and avoid working the same muscle groups twice.

23 Points
TR 90%
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.

TUESDAY

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26pts | 8 Mins & 60s

26 POINTS

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.

26 Points
TR 80%
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 🙄

WEDNESDAY

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22 Points
TR 60%
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.

thursday

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6pts | 60 Mins Yoga

6 POINTS

Flexibility is definitely very important to runners and yoga can help in that area!

15pts | Sue M Thurs

15 POINTS
Stair Master 5 Mins
Wall Slides 10 x 3
Leg Extension 3 x 12 (20)
Goblet Squat 3 x 10 (12)
Lat Pull down 3 x 12 (40)
Kettle Bell Reverse Lunge 3 x 12
Side Lunges 3 x 10 (3kg)
Ab Crunch 3 x 12 (25)
KettleBell Swings 3 x 12 (16)
Farmers Walk 3 x 70 Secs (12)
Plank 3 x 45s
Chest Press 3 x 10 (25)
Cable Torso Rotation 3x 12 (10)

Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.

21 Points
TR 80%
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.

FRIDAY

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Rest Day

0 POINTS

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

TR 90%
A walk over Rye nature reserve with a friend plus pub crawl without drinking.
Sounds like a fun day!!

SATURDAY

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Rest Day

0 POINTS

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

TR 90%
Walked the parkrun with Debbie.
Well done Sue, shame Debbie is still having back issues.

SUNDAY

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30pts | 100 Mins Run

30 POINTS

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

30 Points
TR 70%
Run done. A bit of a struggle probably due to a busy few days. That time of year.
Great work Sue. Thanks for leading a group too. It’s nice for runners to have options on a Sunday morning.