Really good week. If you can squeeze the pin session in there it will make a big difference. But 110 points up for grabs which is a really good level to be training at. Any problems let me know but keep up the great work Jo.
This week I started off really enthusiastically but it all went wrong on Tuesday 😔. Pleased to get another run in by the end of the week and I was surprised how good it felt this morning, Looking forward to the next few weeks.
Yes that was just unfortunate but its great that you feel recovered to go again and one slight setback isn’t going to negate the good work you’ve done in the last 3 weeks. And those weeks were the best you’ve done training wise since we teamed up. I’m excited about what you can achieve going forward. It will be hard at times, but that only makes it more satisfying when our fitness does improve.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Exercise Bike | 10 Mins |
| Leg Press | 2 x 12 (80) |
| Chest Press | 2 x 10 (20) |
| Lat Pull down | 2 x 12 (30) |
| Ab Crunch | 2 x 10 (20) |
| KettleBell Swings | 2 x 12 (12) |
| Split Squat | 2 x 10 |
| Cable Torso Rotation | 2 x 12 (7.5) |
| Hamstring Curls | 2 x 10 (20) |
| Plank | 2 x 30s |
| Tricep Dips Dumbbells | 2 x 10 (5) |
| Seated Row | 2 x 12 (40) |
| Goblet Squat | 2 x 10 (5) |
| Calf Raises | 2 x 10 (5) |
| Dead Hang | 90s |
