Another very good week. Tuesday’s session is a really good one on the hills and then the rest of the runs can be done at a nice easier pace. Any problems let me know. Happy New Year Patrick.
Just had few things going on this week so I wasn’t able to get a full week done.
That’s ok Patrick. It’s a tricky time of year. We are down around the 74% mark in terms of training completed which is quite low. So if we can nudge that up over the new few months you should see further improvements. Ideally we want to be hitting 95% plus and then the results will get significantly better. I think you have so much potential as well, which is why I’m keen to increase that number if we can.
| Press Up | 3 x 28 |
| Sit Ups | 3 x 30 |
| Tricep Dips Bodyweight | 3 x 22 |
| Squats | 3 x 22 |
| Single Leg Deadlift | 3 x 12 |
| Reverse Lunge & Rotation | 3 x 12 |
| Plank | 3 x 60s |
| Single Leg Calf Raises | 3 x 12 |
| Single Leg Glute Bridge | 3 x 12 |
| Wall Sits | 3 x 60s |
| Flutter Kicks | 3 x 40s |
| Side Planks | 3 x 40s |
10 Mins WU @ Easy Pace (RPE: 3)
30 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
60 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
90 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
120 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
150 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
180 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
150 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
120 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
90 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
60 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
30 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
10 Mins CD @ Easy Pace (RPE: 3)
Don’t worry about pace. The hill will make this one challenging. Focus on good form and just keep going. Use the downhill as an easy jog to catch your breath!
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Press Up | 3 x 28 |
| Sit Ups | 3 x 30 |
| Tricep Dips Bodyweight | 3 x 22 |
| Squats | 3 x 22 |
| Single Leg Deadlift | 3 x 12 |
| Reverse Lunge & Rotation | 3 x 12 |
| Plank | 3 x 60s |
| Single Leg Calf Raises | 3 x 12 |
| Single Leg Glute Bridge | 3 x 12 |
| Wall Sits | 3 x 60s |
| Flutter Kicks | 3 x 40s |
| Side Planks | 3 x 40s |
