Plan 3 - Week 6 - PBrunner

Week Commencing: 11 May 26

Choose Day👇

A good race to look forward to on Sunday and we’ll practice our form up the hills on Tuesday. Keep Wednesday nice and easy on the hills. You should be well prepared for Rye with the practice you get earlier in the week. Any problems let me know. Keep up the strong work Patrick.

Coach Simon🍊

122 POINTS TARGET

80 Points

TUESDAY

Hill Reps 60-45-30

22 POINTS

Excellent session Patrick, clearly helped with those hills Sunday

Coach Simon 🍊

22 Points

WEDNESDAY

60 Mins Easy (Hills)

24 POINTS

THURSDAY

Rest Day

0 POINTS

FRIDAY

Rest Day

0 POINTS

SUNDAY

10 Mile Race

58 POINTS

Congratulations on your PB Patrick. A really strong run on what is a very difficult course.

Coach Simon 🍊

58 Points

Week Commencing: 11 May 26

Choose Day👇

122 POINTS TARGET

MONDAY

8 POINTS

Barbell Back Squat

3 x 8

Barbell Deadlift

3 x 8

Leg Press

3 x 10

Lying Leg Curl Machine

3 x 10

Smith Machine Standing Calf Raise

3 x 10

Barbell Bench Press

3 x 8

Seated Dumbbell Overhead Press

3 x 8

Supported Pull Ups

3 x 8

Support Dips

3 x 8

Dumbbell Fly

3 x 8

Seated Row

3 x 8

TUESDAY

22 POINTS

WEDNESDAY

24 POINTS

60 Mins

Zone 2-3: Easy/Steady

THURSDAY

0 POINTS

0 Mins

RPE 0

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

8 POINTS

Barbell Back Squat

3 x 8

Barbell Deadlift

3 x 8

Leg Press

3 x 10

Lying Leg Curl Machine

3 x 10

Smith Machine Standing Calf Raise

3 x 10

Dumbbell Shrugs

3 x 8

Single Arm Dumbbell Row

3 x 8

Lat Pulldown

3 x 8

Behind Neck Lat Pulldown

3 x 8

Floor Back Extension

3 Sets

Superman

3 Sets

SUNDAY

58 POINTS

10 Mins WU @ Easy Pace

RPE: 3

10 Miles @ 10 Mile Pace

RPE: 7

10 Mins CD @ Easy Pace

RPE: 3