Another big week. But we’ve only 3 more big weeks (150pts) before PW which shows how close we are. I hope to be at track on Tuesday morning albeit running much slower than you. Any problems let me know but keep up the great work Paul.
Another positive week. Hitting target pace and enjoying it.
Niggles are improving
Yeah a strong week given you were off on your hols. Really well done. Hope you are having a great time. Awards to look forward to as well which should be fun.
| Press Up | 3 x 15 |
| Sit Ups | 3 x 22 |
| Single Leg Calf Raises | 3 x 10 |
| Bicep Curls | 3 x 10 (15kg) |
| Shoulder Press | 3 x 8 (15kg) |
| Goblet Squat | 3 x 10 (15kg) |
| Dumbbell Swings | 3 x 8 (15kg) |
| Plank | 45 Secs |
| Flutter Kicks | 3 x 50 |
| Tib Raises | 3 x 10 |
| Split Squat | 3 x 10 (5kg) |
| Dumbell Row | 3 x 10 (15kg) |
| Tricep Dips Dumbbells | 3 x 10 (15kg) |
| Step Ups | 1 x 20 |
| Hip Thrusts | 1 x 10* |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
2km WU @ Easy Pace (RPE: 3)
800 Metre Intervals @ 3K Pace (RPE: 8)
2 Min Recovery
x 8
2km CD @ Easy Pace (RPE: 3)
A good opportunity to run just under 5k pace. Ideally done on a track. You’ll be working hard here but it’s important to try and hit your target times to make the desired improvement.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Press Up | 3 x 15 |
| Sit Ups | 3 x 22 |
| Single Leg Calf Raises | 3 x 10 |
| Bicep Curls | 3 x 10 (15kg) |
| Shoulder Press | 3 x 8 (15kg) |
| Goblet Squat | 3 x 10 (15kg) |
| Dumbbell Swings | 3 x 8 (15kg) |
| Plank | 45 Secs |
| Flutter Kicks | 3 x 50 |
| Tib Raises | 3 x 10 |
| Split Squat | 3 x 10 (5kg) |
| Dumbell Row | 3 x 10 (15kg) |
| Tricep Dips Dumbbells | 3 x 10 (15kg) |
| Step Ups | 1 x 20 |
| Hip Thrusts | 1 x 10* |
| Side Leg Raises | 1 x 10* |
| Clam Shells | 1 x 10* |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
