A really good week. The two group sessions to look forward to on Tuesday and Wednesday. Then the highlight of the week, the pudding dash, which is always a really fun event to be part of. A good total of 110pts this week. Any problems let me know but keep up the great work Jim!!
Yeah a very productive week walking football Monday and Saturday afternoon & all that running still feel ok & no pain anywhere.
Great work Jim. It’s nice to be able to do all these things and be part of the group, without any discomfort. And ultimately that in itself is a great achievement. Keep up the excellent work.
“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.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.
