Hi Everyone,

I can’t believe the snow has returned and tried to put a freeze on out training this week! Thankfully Mr C had built himself a training room complete with treadmill so I have been able to sneak in and utilise that 🙂

I wanted to quickly explain some of the training patterns you have seen over the weeks. I work at the local hospital and as such Coach Blair sets the training around the availability I send him. We are conscious that my life is not the same as yours so we wanted to let you now its ok to tap days around to help fit into you life.

Lets take a look at the sessions that Blair has for us this week.

Monday

Rest Day

Use today as a day to prepare for the sessions this week. Get your bike and turbo trainer set up. Get your running kit together and charge your sports watch so you can record your sessions and share them on Strava.

Tuesday

60 Minuit Zone 1 / Zone 2 Ride

Today I would like you to spend 60 minuets on the bike and we are looking to keep a steady ride in Zone 1 & Zone 2, this means no efforts on this ride, try to keep a nice cadence of around 90 rpm, concentrate on pedalling smoothly. This ride should be nice and easy for you and a great introduction to get some time in the saddle.

Wednesday

30 Minuit Swim

To start we are gong to see if we can go a 300 metre easy warm up front crawl
Then 4 x 50 metre high cadence with 30 secs rest between each 50 metres. With high cadence we are looking to increase the arm rotation.

Swim the rest of your time this week front crawl and see how far you can get.

After your 30 minuets perform 100 metres of back-crawl at end to cool down and help stretch the arms and shoulders out.

Thursday

45 Minuit Zone 2 Run

Today we are going to try to run for 45 minutes at an easy intensity = conversational pace. I want you to focus on your running form / posture: Maintain good posture, Upper body should be relaxed. Include 10 minutes stretching of your lower body muscles after run.

Friday

60 Minuit Zone 2 with 10 Minuit Zone 6 Bike

Start the ride for 20 minuits in Z1 & Z2 to make sure you’re fully warmed up.  We are then going to do 2 x 5 minute efforts in Z6, This is a hard effort so hold on as long as you can.Take a 5 minute recovery between the efforts. Try to keep the cadence between 90 and 100 rpm during the efforts. Finally Warm down for 25 minuits in Z1 & Z2.

Saturday

60 Minuit steady with 3 x sprints Bike

This is a steady ride in Z1 & Z2, try to keep a nice cadence of around 90 rpm, concentrate on pedaling smoothly. In the ride include 3 out of the saddle sprints of 20 seconds as per title, really try to carry the sprint on right up to the 20 second mark. Allow a minimum of 10 minutes recovery (Z1 & Z2) between sprints.

Sunday

30 Minuit Zone 2 Run

Today we are going to end the week with a relaxing run for 30 minutes at an easy intensity = conversational pace. I want you to focus on your running form / posture: Maintain good posture, Upper body should be relaxed. Include 10 minutes stretching of your lower body muscles after run.

Roundup

This we we have ramped up some of the intensity as we are starting to get used to the runs and our base is improving.

Done forget to come back to this post and let me know how you have found week 3 and come back next week to see our next training block has in store.

Enjoy your week,

Jo x

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