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Another solid week. Tuesdays efforts a good alternative to track. Keep ticking over. It was meant to be a recovery week tbh but there have been a few missed runs so this is a chance to make up for that and hopefully you still feel strong and fresh. Keep up the great work Jodie.

100 Points Target

MONDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
Went to Tuesday efforts instead. Happy with the session. Due to my lack of love and strength for hills my aim wasn’t to run fast but to stay consistent all the way through. Got to lamppost 10 every time and my legs still felt strong after so there has definitely been improvement over the last year. Need to keep incorporating hills to speed up my progress with them as I know I avoid them but overall happy with how it went.
Great to have you along Jodie. I always thought hills were a weakness of mine because of how slow I was going up them, but then I realised if I could get to the top of the hill without using up all my energy, even if people were going faster than me, I could then catch them up later. So we don’t have to be quick up the hills, we just need to keep going and not use all our energy. Well done on a very consistent session. Not an easy one that one.

TUESDAY

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15pts | Jodie S&C

15 POINTS
Skipping 6 x 10s
Barbell Squat 2 x 12 (10kg)
Plank 3 x 60s
Reverse Lunge & Rotation 2 x 15
Barbell Overhead Press 2 x 10 (10kg)
Calf Raises 2 x 12 (10kg)
Flutter Kicks 2 x 35s
Romanian Deadlift 2 x 10 (10kg)
Split Squat 2 x 15
Barbell Bent Over Row 2 x 10 (10kg)
Wall Sits 2 x 45s
15 Points
Excellent work Jodie, these are clearly helping the running.

WEDNESDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

thursday

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22pts | Bimble💙 & Strides

22 POINTS

60 Mins @ Bimble Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

22 Points
Best run of the week
Better than the PB on Saturday. Although I know what you mean. Sometimes it’s what the training is about, working hard so we can do runs like this and not spend the whole 60 mins struggling to keep up with our friends. Well done Jodie.

FRIDAY

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15pts | Jodie S&C

15 POINTS
Skipping 6 x 10s
Barbell Squat 2 x 12 (10kg)
Plank 3 x 60s
Reverse Lunge & Rotation 2 x 15
Barbell Overhead Press 2 x 10 (10kg)
Calf Raises 2 x 12 (10kg)
Flutter Kicks 2 x 35s
Romanian Deadlift 2 x 10 (10kg)
Split Squat 2 x 15
Barbell Bent Over Row 2 x 10 (10kg)
Wall Sits 2 x 45s
15 Points
Smashing in Jodie. Really well done.

SATURDAY

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24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

25 Points
Park run with the bimbles instead
Hang on a minute. You PBd here???? You’ve completely underplayed this. Almost like it was an easy jog. Really well done. Amazing effort and just shows that you are continuing to make progress. Excellent work Jodie!!!

SUNDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

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