XC is Frostbite. I’ve just tried to simply the platform by not having too much info overload. The route likely takes care of the RPE there, but the main session this week where gains will be made are Wednesday. That’s a tough gig, but if you keep the pace consistent I think you can get close to nailing those targets. The idea being as the plan progresses we slowly ease off the pace but run for further and marathon pace and HM pace will feel a doddle compared to sessions like this. Also factor in the time you will need for a session like that if track time is limited. The main session itself is probably 60 mins. Any issues just shout. But another big week here. Keep working hard Dan. You got this!!
Tough week at the office but lessons learnt.
Even though I was in America for the week, I still thought I would get all my training done and was actually looking forward to running in America.
I was just not expecting a snow storm and it being -20 most days.
Monday was 40 easy.
Tuesday was another 40 easy and S&C.
Wednesday was a session on the treadmill.
Thursday was shooting on the riffle range.
Friday was 20 easy on the treadmill and S&C before travelling home.
Saturday I was travelling home.
Sunday I was still very tired plus Sharn needed some alone time after having to solo parent for a week so it was my turn to be in charge of Pops and the dog.
A little gutted how the end of the week ended but I would rather be recharged ready for the coming week to get those big points.
If ever I go away with work again, we will need to factor in travelling and weather conditions. Thankfully its not a common occurrence and you can’t pass up on an all expenses paid trip away especially to the US.
I agree with you here. If there was any failure it was not changing the plan and target to allow for the travel and conditions. To still hit 100pts is a decent amount. This week could easily have ended in disaster with picking up an illness or injury in those conditions, so the fact you’re now back and got some decent work is, we can kick on again. I’ve marked it down as “blue” on my spreadsheet, which means whilst you won’t be listed in the 100% club, you streak of consecutive weeks continues, because it’s similar to an injury, the missing pts were not your fault. Overall stats have you at 99% of overall training as well, so last week puts a very small dent in things.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
| Glute Bridge | 2 x 20 |
| Hamstring Walkouts | 10 |
| Split Squat Iso Hold | 10* |
| Leg Swings | 10* |
| Goblet Squat | 2×10 (12kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (15.5) |
| Single Leg Deadlift | 2×8 (13 kg) |
| KettleBell Swings | 2×10 (13 kg) |
| Split Squat | 2×8 (13kg) |
| Kettlebell Bent Over Row | 2×8 (13 kg) |
| Calf Raises | 2×10 (13 kg) |
| Single Leg Calf Raises | 2 × 15 *(10.9 kg) |
| Suitcase Carry | 2×30s* (18 kg) |
| Kettlebell Side Bends | 2×10* (18 kg) |
| Dead Bugs | 2 × 10* (5kg) |
| Russian Twist | 2x30s (12kg) |
| Plank | 2x45s |
| Press Up | 2×15 |
Give this a go and let me know how you get on. Can always tweak it going forward.
2km WU @ Easy Pace RPE: 3
10 x 1km @ 10k Pace RPE: 7 (120 Secs)
2km CD @ Easy Pace RPE: 3
The opportunity to hit your 10k goal time in one session, albeit with rests in between. But this is a really good session for those of you with a specific goal time in mind for 10k.
| Glute Bridge | 2 x 20 |
| Hamstring Walkouts | 10 |
| Split Squat Iso Hold | 10* |
| Leg Swings | 10* |
| Goblet Squat | 2×10 (12kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (15.5) |
| Single Leg Deadlift | 2×8 (13 kg) |
| KettleBell Swings | 2×10 (13 kg) |
| Split Squat | 2×8 (13kg) |
| Kettlebell Bent Over Row | 2×8 (13 kg) |
| Calf Raises | 2×10 (13 kg) |
| Single Leg Calf Raises | 2 × 15 *(10.9 kg) |
| Suitcase Carry | 2×30s* (18 kg) |
| Kettlebell Side Bends | 2×10* (18 kg) |
| Dead Bugs | 2 × 10* (5kg) |
| Russian Twist | 2x30s (12kg) |
| Plank | 2x45s |
| Press Up | 2×15 |
Give this a go and let me know how you get on. Can always tweak it going forward.
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!”
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.
10 Mins @ Easy Pace (RPE: 3)
XC Event @ Varied Pace (RPE: 8)
10 Mins @ Easy Pace (RPE: 3)
XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.
