A solid week with all the ingredients to make decent progress. We can switch things around if need be. Just let me know. But lots to be gained from a week like this. Points = Progress!!! Smash it Lou.
Feeling better towards the end me of the week due to an on going cold.
Some knee qnd glutes niggles
Actually turned into a really big week with 98pts banked. I think because we did the 5k instead of Sedlescombe efforts and then 120 mins instead of 90. Which is great, but does mean there is scope is those niggles linger to miss a session in the next few weeks. Let’s see how things go. But really strong stuff and possibly your biggest week of training for several months, so lots of positives to take there.
| Wall Sits | 2 x 70 Secs |
| Split Squat | 2 x 10 (6kg) |
| Incline Press Up | 2 x 10 |
| Russian Twist | 2 x 10 (6kg) |
| Plank | 2 x 40s |
| Single Leg Deadlift | 2 x 12 (6kg) |
| Squats | 2 x 12 (6kg) |
| Dead Bugs | 2 x 14 |
| Bicep Curls | 2 x 15 (2.5) |
| Kettlebell Bent Over Row | 2 x 8 (6kg) |
| Calf Raises | 2 x 12 (6kg) |
| Side Planks | 2 x 30s |
| KettleBell Swings | 2 x 20 (6kg) |
| Hip Abduction Isometric | 2 x 10 |
| Clam Shells | 1 x 10* |
10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3
Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 2)
5k @ 5K Pace (RPE: 6-9)
2km CD @ Easy Pace (RPE: 3)
Sometimes it’s good to do a 5k time trial in training just to see where the fitness is at. Parkrun is a good alternative but I appreciate that’s not an option for everyone.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
