20 July 2015 – 26 July 2015
DAY
|
MORNING
|
LUNCH
|
EVENING
|
Monday
|
run: 60
minutes sub-130
|
strength: full body
|
|
Tuesday
|
bike: 45
minutes
|
||
Wednesday
|
run: track reps
|
strength: full body
|
|
Thursday
|
run: 30/90
|
strength: pt
session
|
|
Friday
|
run: 60
minutes sub-130
|
strength: balance
and core
|
|
Saturday
|
run: 17.5K
|
||
Sunday
|
run: 10.5K
|
27 July 2015 – 2 August 2015
DAY
|
MORNING
|
LUNCH
|
EVENING
|
Monday
|
run: 30/90
|
strength: pt session
|
|
Tuesday
|
run: 60 minutes sub-130
|
||
Wednesday
|
run: track reps
|
||
Thursday
|
run: 60 minutes sub-130
|
strength: pt session
|
|
Friday
|
strength: core and stretch
|
||
Saturday
|
|||
Sunday
|
run: 13K
|
3 August 2015 – 9 August 2015
DAY
|
MORNING
|
LUNCH
|
EVENING
|
Monday
|
run: 8K
|
||
Tuesday
|
|||
Wednesday
|
run: 15K
|
walk: 26K
|
|
Thursday
|
|||
Friday
|
run:
hill sprints
|
||
Saturday
|
run; hill sprints
|
||
Sunday
|
10 August 2015 – 16 August 2015
DAY
|
MORNING
|
LUNCH
|
EVENING
|
Monday
|
strength: pt session
|
||
Tuesday
|
run:
30/90 sprints
|
strength: stretch
|
|
Wednesday
|
run: track reps
|
strength: balance and core
|
|
Thursday
|
run: sub-130
|
strength: pt session
|
|
Friday
|
strength: core and stretch
|
||
Saturday
|
|||
Sunday
|
run: 29k
|
17 August 2015 – 23 August 2015
DAY
|
MORNING
|
LUNCH
|
EVENING
|
Monday
|
strength: pt session
|
yoga: with Adriene
|
|
Tuesday
|
run: sub-130
|
yoga: with Adriene
|
|
Wednesday
|
run: track reps
|
||
Thursday
|
run: 30/90 sprints
|
strength: pt session
|
|
Friday
|
yoga: yin yoga
|
||
Saturday
|
race: Nottingham tri relays
|
||
Sunday
|
walk: 34k
|
24 August 2015 – 30 August 2015
DAY
|
MORNING
|
LUNCH
|
EVENING
|
Monday
|
run: sub-130
|
yoga: youtubte
|
|
Tuesday
|
strength: plymoetrics
|
strength: legs and glutes
|
stretch: youtube
|
Wednesday
|
run: hill reps
|
||
Thursday
|
run: sprints
|
strength: shoulders and bakc
|
|
Friday
|
strength: core
|
||
Saturday
|
run: 21km
|
||
Sunday
|
run: 45km
|
31 August 2015 – 6
September 2015
DAY
|
MORNING
|
LUNCH
|
EVENING
|
Monday
|
|||
Tuesday
|
strength: plyomoetrics
|
strength: legs and glutes
|
stretch: youtube
|
Wednesday
|
run: hill reps
|
||
Thursday
|
run: sprints
|
||
Friday
|
strength: core
|
||
Saturday
|
|||
Sunday
|
run: 21km
|
7 September 2015 – 13
September 2015
DAY
|
MORNING
|
LUNCH
|
EVENING
|
Monday
|
run:
sub-130
|
strength: upper body
|
stretch: youtube
|
Tuesday
|
stretch; youtube
|
strength: plyometrics
|
|
Wednesday
|
run: hill repeats
|
||
Thursday
|
run: Battersea
|
strength: upper body
|
stretch: youtube
|
Friday
|
strength: balance and core
|
||
Saturday
|
run: 43km
|
||
Sunday
|
run: 26km
|
14 September 2015 – 20
September 2015
DAY
|
MORNING
|
LUNCH
|
EVENING
|
Monday
|
run: Battersea
|
strength: lower body
|
|
Tuesday
|
strength: plyometrics
|
strength: lower body
|
stretch: sports massage
|
Wednesday
|
|||
Thursday
|
run: sub-130
|
||
Friday
|
strength:
core
|
||
Saturday
|
run: 30km
|
||
Sunday
|
run: 20km
|
21 September 2015 – 27
September 2015
DAY
|
MORNING
|
LUNCH
|
EVENING
|
Monday
|
run: 1.5 hours sub-130
|
||
Tuesday
|
stretch: youtube
|
strength: plyometrics
|
|
Wednesday
|
run: 1.5 hours sub-130
|
||
Thursday
|
strength: core
|
||
Friday
|
run: 1 hour sub-130
|
||
Saturday
|
run: 11km
|
||
Sunday
|
run: 8km
|
28 September 2015 – 4
October 2015
DAY
|
MORNING
|
LUNCH
|
EVENING
|
Monday
|
strength: balance and core
|
|
|
Tuesday
|
run: battersea
|
|
|
Wednesday
|
stretch: yin yoga
|
|
|
Thursday
|
stretch: yin yoga
|
|
|
Friday
|
run: 44km
|
|
|
Saturday
|
run: 43km
|
|
|
Sunday
|
run: 48km
|
|
|
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