100pts up for grabs this week. Monday worries me and ideally we would rest after the 10k. On Tuesday evening we will be doing hills down Galley Hill if that is an option. Tough session but Mark should be there and you’ll be better rested from Newhaven. Have a think and see how you feel. Any others problems let me know. Keep up the great work Chrissue.
Happy with this week after last weekend, happy managed all my training sessions
Oh and this week I’m proud that I haven’t given up and dug deep when I needed to 👊🏼
Self appreciation is important, and it’s good to write these things down. Every reason to be proud of yourself. This training is tough at times, but you continue to push through. Well done Chrissie
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)
Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.
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.
| Elliptical | 15 Mins |
| Stair Master | 10 Mins |
| KettleBell Swings | 2 x 10 (12kg) |
| Farmers Walk | 2 x 60s (9kg) |
| Seated Row | 2 x 15 (31kg) |
| Russian Twist | 2 x 15 (3kg) |
| Plank | 2 x 40s |
| Ab Crunch | 2 x 15 (22kg) |
| Glute Bridge | 2 x 12 |
| Leg Press | 2 x 15 (31kg) |
| Calf Raises | 2 x 15 (3kg) |
| Shoulder Press | 2 x 10 (3kg) |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
