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Week Commencing: 30 MAR 26

Choose DayπŸ‘‡

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Sunday sounds fun. Will be great if a group of you head out for what should be treated as an adventure. Time on feet is what it’s about, not pace, or how miles you run, just enjoy being out there with friends. Any issues with the schedule just shout. You got this Klare.

Coach Simon🍊

136 POINTS TARGET

113 Points

MONDAY

circuits

Circuits

10 POINTS

Circuits

Circuits or S&C Class

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

ASPT Done 😊
Well done Klare!

Coach Simon 🍊
10 Points

TUESDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

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

WEDNESDAY

gym-workout

Klare's S&C

15 POINTS

Klare's S&C

Single Leg Calf Raises 2 x 12 (12)
Single Leg Deadlift 2 x 12 (12)
Wall Sits 2 x 100 Secs
Goblet Squat 3 x 14 (12)
Single Leg Glute Bridge 2 x 15 (RB)
Forward Lunge and Rotation 2 x 15 (12)
Kettlebell Bent Over Row 2 x 12 (12)
Kettlebell Clean and Press 2 x 12 (12)
Crab Walks 2 x 15 (12)
Side Lunges 2 x 15 (12)
Dead Bugs 2 x 15
Plank 2 x 60s
Russian Twist 2 x 15

THURSDAY

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bimblers

BimbleπŸ’™ & Strides

22 POINTS

BimbleπŸ’™ & Strides

60 Mins Bimble

Zone 2

8 x 100m Strides

Zone 7

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)

Lovely birthday bimble πŸ©·πŸ’™
Great work Klare. I did hear there was cake involved. So nice to have such great friends πŸ₯³

Coach Simon 🍊
22 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

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

SATURDAY

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andy-alice

40 Mins Run

12 POINTS

40 Mins Run

40 Mins Run

Zone 2

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

Sorry missed this one as volunteered at park run plus didn’t want tired legs for Sunday 😊
That’s fine. Very sensible to be honest as Sunday was the key run. Thanks for volunteering. Bimble scanner takeover was good to see although from my experience one of you was less efficient than the rest (just a bit of banter for Sue W, she’ll know what I was referring too πŸ˜‚)

Coach Simon 🍊

SUNDAY

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anna-baker

240 Mins

72 POINTS

240 Mins

240 Mins @ Easy Pace (RPE: 3-8)

All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.

Wow, that was such a great run 😊 My furthest distance and felt great πŸ’ͺ Not the fastest but very enjoyable 🧑
Amazing. What a run. On the trails pace really isn’t important and once you can ignore that stat it can become far more enjoyable. Sounds and looks like you had a brilliant run though which is so pleasing. The fact you felt good is a great sign for the ultra itself. Really well done Klare.

Coach Simon 🍊
81 Points

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