Monday’s cancellation means you can now push hard at Tuesday efforts and even go full tilt on one of the parkruns. See how you feel Xmas morning and decided then. But that’s better than doing lots of steady runs. Merry Christmas to you and your family 🎄
Bit of a mixed week, unsure really.
Fell good just had nothing in the legs Sunday so canned it at 80 minutes.
I might be wrong, but I like the data side of things and when we look back, it may have been the week before (200+ points) which just caught up with you. I appreciate it’s not as easy for you with the kids to be as consistent as you might like, but perhaps that was the reason here. Still 90+ % of the training done this week so I don’t think we need to worry. Well done Adam.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
With your extended warm and cool down this currently earns 40 training pts. If anything does change (shorter WU, less intense session), let me know and I can tweak one of the other runs later in the week.
| Step Ups | 60 Secs |
| Russian Twist | 2 x 12 (5kg) |
| Wall Sits | 2 x 75 Secs |
| Split Squat | 2 x 12 (10kg) |
| Press Up | 2 x 16 |
| Hip Abduction Isometric | 2 x 10 |
| Goblet Squat | 3 x 12 (10kg) |
| Plank | 3 x 75 Secs |
| Forward Lunge and Rotation | 2 x 16 |
| Single Leg Calf Raises | 2 x 12 (10kg) |
| Single Leg Deadlift | 2 x 10 (10kg) |
| Side Planks | 2 x 40 Secs |
| Kettlebell Bent Over Row | 2 x 13* (10kg) |
| Kettlebell Clean and Press | 2 x 8* (10kg) |
10 Mins @ Easy Pace (RPE: 3)
40 Mins @ Marathon Pace (RPE: 5)
10 Mins @ Easy Pace (RPE: 3)
Just an opportunity to get some more miles in at marathon pace and really dial those splits in.
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
Save those legs for the bigger sessions and enjoy running comfortably among the pack.
Thank you.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
Save those legs for the bigger sessions and enjoy running comfortably among the pack.
Thank you.
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
