Improve your running, get in the Zone… Zone 2 that is!
Let me preface this by saying if you are already a Zone 2 convert then this post is not for you as you have already learned the secret and it would be a pretty safe bet to assume you are reaping the benefits.
However, it seems lockdown has pushed a lot more people to get outside and get running. I’m guessing a good percentage of these will not continue to run when they can get back to their old routines but some will. Some will have started to find that place where running starts to suck a little less and actually becomes something (almost) enjoyable.
Maybe thats you, or maybe you’ve been a runner for a long while now but you’ve never heard of Zone 2 or you’ve heard of it but not bothered to look into what it actually means. Well lucky for you, I’m going to break it down and make it real simple for you.
Zone 2 training is probably the best tool available to improve your running, especially if you want to get faster over longer distances. This is also the perfect solution for those of you that struggle to breathe properly whilst running.
Zone 2 refers to heart rate zone 2 so in order to unlock this magic you will need a heart rate monitor, preferably of the chest strap variety (as these are way more accurate than the monitor in the watch on your wrist).
Your Heart Rate Zones
Zone 1 – 65% to 79% Zone 2 – 80% to 89% Zone 3 – 90% to 94% Zone 4 – 95% to 99% Zone 5 – 100% +
% of what ????
I know, I know.. the next question is % of what exactly and the answer is your Lactate Threshold.
It is better to work off your Lactate threshold rather than Max Heart as this gives better results for running performance and it is easier to work out your Lactate Threshold than Max Heart Rate; no Max Heart Rate is not 220 minus your age. It’s a calculation used as it’s better than nothing but wildly inaccurate for a lot of people and doesn’t take into account he myriad of factors that affect your heart rate.
What is my Lactate Threshold?
Put as simply as possible the lactate threshold is defined as the fastest pace you can run without generating more lactic acid than your body can utilise and reconvert back into energy. I’m sure you’ve all experienced that uncomfortable burning in the muscles when working at high exertion. That burn is lactic acid!
How do I calculate my Lactate Threshold
With an uncomfortable 20 minute max effort run. This must be completed while feeling rested and refreshed – Do not do this under fatigue! Here are the steps to follow…
1) Ensure you can record your run on a device that will record your heart rate for your 20 minute effort.
2) Put your heart rate monitor on (if you have a chest strap)
3) 10 minute warm up run. Gentle pace but with 2 or 3 sprint intervals that spike your heart rate as high as you can. Ensure the last spike allows for 2 minutes easy recovery. Do not record this warm up on your watch or if you do make sure it can be separated from your 20 minute effort. You do not want heart rate data from your warm up mixed in with the data from your 20 minute effort.
4) 20 minute max effort run. Basically ensure your watch starts when you start and run as hard as you can for 20 minutes. Distance is not important, only time and your effort. Stop the watch after 20 minutes. If you do not go as hard as you can the data will not be accurate, which means your work following this test will not yield the best performance improvement possible. Make sure you give this your all. It will hurt, it will not be any kind of fun but it is important and necessary.
5) Recover! Make sure you take some time to walk off the effort. Please do not finish the 20 minutes and then just collapse on the ground. Take a few minutes, walk around the park/block. whatever.
6) Workout your Lactate Threshold – yay… at last I hear you say, and it’s really simple; Your Lactate Threshold = your AVERAGE Max heart rate for the 20 minute effort.
Now what?
Now, you add Zone 2 runs into your programme. Some of the best runners and endurance athletes do nearly all their training in Zone 2. All you do is go for your planned run and keep your heart rate in Zone 2.
Sounds easy huh? ell, it is easy but it is also hella frustrating when you first start out. It’ll be frustrating as I can can pretty much guarantee you will end up walking a lot because as soon as you run your heart rate shoots into zone 3 and above. I usually advise people to start with 5k. If you haven’t got to that distance yet then you do whatever you can.
The key to Zone 2 training is patience and perseverance. Because you end up walking a lot in the beginning many, many runners give up, claiming it can’t be doing any good. Oh how wrong they are. For maybe the first month it might feel like a pointless exercise but just hold on, good things come to those who wait.
Once you manage that first 5k where you can run the whole way and that heart rate stays in the right place you are well and truly on your way. You will soon find you can run that 5k at your old pace but in Zone 2, where it feels soooo much easier than it used to. Then you start increasing distance and soon you are running long distance, at a great pace, all in Zone 2 where you feel comfortable and in complete control.
Don’t Get to Comfortable
Just remember to retest your Lactate Threshold every 3 months or so. The heart is a muscle and like every muscle, the more you train it the fitter it gets.
To continue getting great results you must ensure you are working with accurate information.
Body Comp Stats Weight: 75.6kg (-0.4kg) Body Fat %: 29 (+/- 0) Muscle %: 33.4 (+/- 0)
Mon: 12.15pm Total Body Conditioning
10 Rounds of 40 seconds on 20 seconds off; Row, Bike Ski, Rest. That rest minute meant that each 40 seconds of work should be a hard effort. I tried but it got tough!!
Mon: 1pm 10 min Pull Up EMOM + 10 min Push Up EMOM
Same as last week but we (meaning me and my friend Amy, who is doing this extra work with me) have added in some negative phase work before the banded work to try and fast track our Pull Up progress.
Tue: 12pm Pool Swim
Today was a CrossFit day according to my training plan but I decided to go back to the pool and put a bit of extra work in on my swimming. Just a short session focussing on trying to improve my breathing, working specifically on breathing on every 3rd stroke. I’m fine on 2 but if I do 3 stroke alternating sides, after 50 meters my lungs feel like they want to explode. It got a little easier but it needs a lot of work.
Wed: 6:45am Indoor Cycle Class
I do love coaching indoor cycle and no matter how tired or sluggish I feel when I wake up by the time I start this session I am buzzing. Tracking my performance this year I can already see that I definitely don’t perform as well at 6:45am as I do later in the day.
Wed: 7:30am 2 Mile Run
Straight out of the spin studio on to the road for a little run. Training is usually better with someone else and this was no exception. My friend, PT client and fellow Ironman in training (he has already done one though) Gary did my Indoor Cycle class and then kept me company on the run. I do love my friends :0)
Wed: 1pm PT with my Coach, Kerry
Does your Coach make you cry with laughter during your sessions? Mine does! We did some strength work, specifically Strict and Push Press, and between lifts she was telling me a story that had me howling with laughter. Thank goodness, as the lifting was enough to make me cry with frustration… but so far I’ve only cried over a deadlift and I don’t want to add to that list! I know I lost a lot of strength due to “ribgate” but it’s still a little frustrating to realise how much. At least knowing where I am means I can figure out what I want to do about it. Before I signed up for the IronMan I had planned on focussing on the Barbell and improving all of my lifts. I think this will be the first thing I do after… once we get back from our trip to the CrossFit Games.
Thu: 9:30am Indoor Cycle Class
Ohhhh the hamstrings were feeling the workload today. I got asked recently if, as the instructor, I ever turn it down and coast through the class. The honest answer is no I don’t. I ask my class participants to give me 100% so it only seems fair I give them the same. I know that I find it difficult to engage with an indoor cycle class if the coach isn’t in it with me. If I have a reason to take it a bit easy I tell the class beforehand. I coached a 1hr class the day before the London Marathon. I said to the group I was heading straight to London after the class so I would be just having an gentle ride (what I call a “Do as I say, not as I do” class) but I got wrapped up in the class and ended up leaving a sweaty mess as usual.
Thu: 11:45am Pool Swim
It was time to increase the distance with 3 x 400m metre intervals with a 3 minute rest in between. I alternated between 2 and 3 stroke breathing so that I could focus a little more on distance and pace. It still isn’t what I would call smooth or easy but it did feel a little better.
Thu: 6:30pm Coach By Colour Indoor Cycle Class
Oh my god, I struggled towards the end of this one. It’s week 4 of my programme, which means ‘The Scorpion’, an intense, progressive interval session which improves active recovery. Twice in one day was tough. Enough said really!
Thu: 7:30pm 2 mile Zone 2 Run
Rather than doing a double in the spin studio I swapped the second class for another little brick session of cycle and run. This time the Boy (meaning the Husband) kept me company and to be honest, to have 20 minutes of side by side running, just the two of us, was pretty lovely. We train at CrossFit together quite a lot, participate in OCR together quite a lot but hardly ever is it just the two of us. Hopefully there will be a bit more of this.
Fri: Unplanned Rest Day
Today was supposed to be a TBC and CrossFit day but after coaching my three classes at Nuffield Chichester I decided to take the rest of the day off. I tweaked my glute during Insanity at 6:45am and if a client had done that I would be telling them to go home, stretch and look after themselves. So, I listened to my own advice and did just that.
Sat: Pool Swim
My friend and client Anna wanted a bit of company in the pool so she picked me up at 7:15am (!) (Saturday is normally my rest day which means I lie in until about 7:30/8am) for the lane swimming session. Just an easy recovery session for me consisting of 800m all done in breaststroke.
Sun: 8am Bike Ride
The boy was happy to stay in bed with the dog so I was on my own today. God, it is a bit dull on your own! I’m also not overly familiar with cycle routes, roads etc so headed out to see if I could do 30 miles without getting lost. I chose a fairly straightforward (and straight) out and back but after 9 miles my hamstring started to really pull so I turned round earlier than planned and headed home. Slightly annoying but with a 6 hour hell session tomorrow and a 50k ultra run on Sunday it is all about the long game.
Body Comp Stats Weight: 78.2 kg (+0.9kg) Body Fat %: 26.4 (- 4.1) Muscle %: 33.1 (+2.5) * Take a moment to digest these figures. I am constantly talking to my clients about the fact that the scales won’t always accurately represent your journey, especially if you are training hard and fuelling efficiently. If I just went by the number on the scale I would probably be feeling a little deflated. Luckily, I learnt along time ago that number only tells me about gravity’s effect on my body and nothing more. I always do my measurement and take progress photos and alongside losing fat and gaining muscle I also dropped a total of 2.5 inches. Other things to consider are the fact that I am sleeping well (apart from one rubbish night) and have more than enough energy to complete all my planned training sessions and can give my clients and class members 100% of my energy, just as they deserve.
Mon: 12.15pm Total Body Conditioning(Recovery Style)
Recovery TBC means I do a round (it was Monday so Row, Bike, Ski, obvs!) and then skip a round and use the time to hold various stretches and poses. Toby, our head coach, used this during The Open, and I have adopted it as a good recovery session after a hard effort like, say, a marathon.
Tue: Unplanned Rest Day
On the way home from coaching Insanity in the morning I blew a tyre so by the time I had got that sorted out (huge thanks to the Boy for coming to my rescue and helping me put the spare on… I did learn how to do it but not having had to do it ever I had no idea what to do).
Wed: 6.45am Indoor Cycle Class
First early morning class of the New Year so that meant treating my class members to Week 1 of my new 2020 programme. To keep myself honest I use the Coach by Colour system even though this isn’t officially a Power Training class. It’s useful as then I can compare my performance on the same equipment and same programme at different times of the day as my Thur 6:30pm class is in the same studio.
Wed: 7.40am 2 mile Zone 2 run
This was meant to be a 5k but I went out straight after coaching my indoor cycle class and the car park started charging at 8am so I had to get out and back in 20 minutes. The point of the run was a Zone 2 and it went surprisingly well. I held a 10 min pace and honestly, I was pleased as I thought I would struggle to hold any kind of run pace given that I’d just done the cycle class. Legs felt fine, lungs felt fine. All good 🙂
Wed: 1pm PT with Kerry (my Coach)
Today was all about the Paused Front Squat. Lots of glute firing work first. This means putting a band around first my quads and then my ankles and walking/waddling up and down the gym. Bless Kerry for walking with me so we could continue our conversation. I say walking, at one point we were more dancing than walking as the music seemed to demand it. Cue finger snapping and everything! The Paused Front Squat is exactly what it sounds like, do a front squat and pause in the bottom position for 2-3 seconds before standing up. Things went well, I got to ring the PB bell. I don’t like ringing the PB bell but Kerry was pretty insistent and the gym was practically empty. I also got to practise bailing out of front and back squats which isn’t something I’ve ever had practice with. I think this likely helped with the PB!
Thu: 9.30am Indoor Cycle Class
This is the class that uses MyZone but since acquiring a Garmin chest strap to pair to my watch, I’m no longer using MyZone as I want all of my data and stats to be in the same place. Regardless having MyZone definitely increases the motivation and effort from the class members and it showed today for sure.
Thu: 12.30pm Pool Swim
Yay me! I finally, finally, actually got in the pool and do a swimming thing. I haven’t really swum since 2014 and for some reason I thought I would just jump back in and it would be as easy as it was then. Now, really, I know that isn’t how it works but hey. My training plan said 2 x 400m with a 3 minute rest. It was originally 1 x 400m but when doing the double check before finalising it, I decided that would likely be too easy so I doubled it! More fool me, I did the first 250m and then decided that I would be better doing it in 100m intervals and using each block to focus on a different aspect; breathing, stroke pull, kick etc) I got very out of breath and my heart rate was quite high but it still felt like a victory as I had done my first swim session.
Thu: 6.30pm Coach By Colour Indoor Cycle Class
Week 2 of my 2020 programme and I unleashed ‘The Threshold’. Naming my sessions is one of my things. I don’t really know why, I’ve done it ever since becoming a power trainer and writing periodised programmes. I think it helps give the sessions meaning and fit the programme together. Plus, people remember it and it sets me apart from other trainers. The Threshold is, obviously, a threshold session, working in the saddle at 100% FTP for varying lengths of time and cadences. The slower the RPM the longer the interval and rest breaks between intervals got shorter and shorter. It was unilaterally described as tough… job done!
Thu: 7.30pm RPM Indoor Cycle Class
This one was as a participant, not a Coach. To help build my overall stamina and endurance I will be staying after my class to take part in the next one on any week that isn’t a recovery week. It just happens to be an RPM class. I am not particularly a fan of Les Mills RPM as I find doing the same programme week after week a little dull but at the end of the day it is another 45 minutes in the saddle and I stick the Coach By Colour on to help keep my efforts honest and consistent.
Fri: 12.15pm Total Body Conditioning
3 ten minute workouts as is becoming the norm for the Friday Class, separated by 2 minutes rest. 1; 10 min amrap of 200m Run, 10 Walking Lunges, 10 24″ Box Step Ups. 2; 10 min EMOM. Odd = 50 sec Assault Bike. Even = recovery paced Down Ups (chest to floor burpees without a jump) 3; 1 min on, 1 min off Max Effort Ski Erg
Fri: 1pm CrossFit Class
It’s been Back to Basics week at our CrossFit box which means stripping back the fundamental and basic movements and just having a week to refocus, relearn and tidy up technique. Today was the turn of the Overhead Squat, Pull Up and Push Up. All the work I have been putting in on my mobility showed during the Overhead Squat portion of the class so that was nice.
Sat: Rest Day
Sun: 10am 20 mile Bike Ride
Yay me.. again. I actually got on my actual bike and cycled outside. I think the last time I used my beautiful Bianchi bike was probably 2017. I aways enjoy being on my bike but I lack confidence. The boy came and kept me company and some might say we have issues as we decided to test ways to cycle to CrossFit, and yes, it is closed on Sundays! This is because I want to cycle to CF occasionally but the roads are quite busy and in some places not where I would feel safe on a bike so we tested different routes. I have lost some basic skills, like being able to look over my shoulder without pulling the bike to the centre of the road but all that will come back with practise. Two big wins this week… I got in the pool and I got on my bike. Whoop Whoop.
* I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach 2 Insanity, 2 Boxercise, 1 LBT, 1 Core Strength and 1 Tabata class a week between Tuesday and Friday.
This week saw the return of the 6 hour Hell Session. I knew that doing this only 8 days after my marathon plus meant that the rest of the week might be a little bit light, and probably wasn’t the best planning but as my favourite, David Goggins, says you have to get after it, don’t procrastinate. Do the hard stuff and learn shit along the way. So, no excuses made.. let’s do this!
I had actually planned to train today but the admin was stacking up so I decided to put that first and give my body a rest at the same time.
Wed: 6:45am Indoor Cycle
Week 8 this week and that brings us Jacob’s Ladder. A mirror pyramid session that includes speed endurance, intervals, sprints, climbing and a mountain in the middle. A beautifully crafted beast of a session if I say so myself 🙂
Thu: 9:30am Indoor Cycle (with MyZone)
Another crack at Jacob’s Ladder, using the MyZone heart rate monitoring to ensure my output is where it should be. I prefer to use power but HR is a good replacment when it’s not available.
Thu: 6:30pm Coach By Colour Indoor Cycle
Being a week behind my other classes, due to the FTP test week, this was Speed Week. Managed a better overall output than last week, although last week Speed Week was done in the two morning classes. One of the things I really want to track next year is the difference in my performance at the different times of day and thanks to Coach by Colour and MyZone I will be able to do this quite accurately.
Fri: 12:30pm Week 3 Row Prep
As you probably know by now, on 18th January 2020 CrossFit Iron Duke are hosting their second charity row event. This time it’s The 2 Million Meter Row… teams of 4 people per rower, each team has to row 100,000 split into 25k per person. This weeks prep was 5 x 1000m, still with 3 minutes rest. I’d arranged to meet India so that we weren’t alone. There wasn’t a huge amount of chat happening during the intervals, even though the effort level was at a level where you can hold a conversation, but it did help having someone next to me, keeping me honest.
* I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.
Fuck! Fuck! Fuck! I had to do two things in 2019 since signing up for this bloody IronMan. 1; Shift the body fat…on track and going well. 2; do not get injured… Fuck! My lower back has felt tight and ‘niggly’ for a few weeks now but as soon as I start moving it feels fine, at least it did, up until Wednesday when I had a massive back spasm during a Total Body Conditioning Class. It was all a bit emotional… trying to stretch my hip flexors and glutes with tears in my eyes trying not to cry while Kerry, my coach for those new to my blog, tries to keep everything sane and talk me down from an inner monologue of crisis. She did a very good job btw! The good news is it is not serious, as Kerry said would likely be the case, but it has had a minor effect on my training.
Mon: 12:15pm Total Body Conditioning
As today was Remembrance Day all classes today were themed. Monday, as usual, was Row, Bike, Ski and the programme was simply 11 minutes on each, with 1 minute rest/transition.
Mon: 1pm CrossFit Class
Remembrance Day = Remembrance Day WOD. An 18 minute AMRAP of 11 Hang Power Snatch, 11 Burpee, 11 Thruster and 11 Pull Up. At minute 11 everything stops for a 2 minute silence. It was hard, it sucked and it was a good way to remember. Respects paid, the CrossFit way.
Tue: 12.15pm Blind 5k Run
No Zone 2 training today. I decided to just start the watch, cover it up, run my usual route and see what happens. My aim was to try and maintain an easy pace and keep my Heart Rate low. It took just under 30 minutes and I spent 19 minutes in zone 2 without trying so I claimed it a success.
Tue: 1pm CrossFit Class
Class started with some Back Squat work. I didn’t go stupidly heavy, spent a lot of time discussing form with Coach Harry and we ended up agreeing I am just not made for Squatting. I’m 5ft 11, with long legs so no… not really! The main workout with a 12 min dumbbell AMRAP consisting of Goblet Squats, Hang Clean and Jerk and Hang Squat Clean. Very Sweaty Work!
Tue: 2:15pm 10 Min Pull Up / Push Up EMOM
This week I was joined by two of my favourite training partners, Claire and Amy. Same as usual. One 10 minute Push Up EMOM and one 10 minute Pull Up EMOM.
Wed: 6:45am Indoor Cycle Class
Week 5 in the 10 week periodised programme = Power Pyramid. 3 intervals comprising an increasingly heavy climb, seated tabata sprint and recovery. This is the first session I ever designed and am still using it as it is brutal and effective with many benefits.
Wed: 12:15pm Total Body Conditioning
My PT was scheduled for 2pm so I figured I would get an extra conditioning session in. It started off so well. 10 min AMRAP of 200m Row and 10 Over Row Burpee followed by another 10 min AMRAP of 10 calorie Assault Bike and 10 Burpee Box Jumps. Next up was a 10 min EMOM of Ski Erg and Burpee to a Plate. My first Burpee was the movement that did my back. I put my hands to the floor, screamed, jumped back up and it was game over. Back Spasm 1, Liza 0. The small victory in all this is that this is the first time I have hurt my back doing something actually sporty. Last two times have been sneezing and putting on my run trainers! It wasn’t completely awful, I could still move but it felt very weak. PT session cancelled and an afternoon/evening of nothing more than lying on a hot water bottle and hourly stretching.
Thu: 9:30am Indoor Cycle Class (with MyZone)
Managed to sleep ok and woke up with ok mobility, although it took a while to force myself into an upright position and I could still feel a real weakness in my lower back. I figured that sitting on a bike would be ok and I usually find cycling eases back pain. So, second go this week at The Power Pyramid. A brilliant VO2 max improver, it also builds power, strength and speed and improves both fast and slow twitch muscle fibre recruitment. Boom!
Thu: 6:30pm Coach By Colour Indoor Cycle Class
As my Coach by Colour schedule also involves an FTP test, adding an extra week to the programme, it falls out of line with my other classes. Phew! That means I don’t have to take on the Power Pyramid for a third time… but instead it’s The Scorpion; a pure threshold interval session that also aims to improve recovery and, obviously, has a nasty sting in it’s tail.
Fri: 12:15pm Total Body Conditioning
As I was still moving ok I decided to return to the scene of the crime and attempt another class. The coaches at CFID are brilliant and will always adapt a workout to work around injuries etc. I knew I’d be in safe hands and if it was too much, I could just stop. The good news is I lasted the whole class :0) It was a combination of Rowing, Ski Erg, Squats and Assault Bike efforts.
Fri: 7pm Solo Conditioning Session
The hubby, Carl, wanted to do the CrossFit class as well as the conditioning class so it was back to the box for a second visit. The class however was heavily focussed on Toes to Bar and that just didn’t seem like a good idea with my back. I knew I was bound for more cardio but wasn’t sure what to do. I voiced this to Carl at which point Head Coach Toby piped up “I have a workout for you”. He set the class on their warm up and then gave me my orders; a 45 minute Row, Bike, Ski with no rest. 5 minutes on each, then 4, then 3 etc etc all the way down to one. Perfect. Cheers Toby.
Sat: Rest Day
Sun: 5pm Partner Session with Lucy
No Sunday Funday with the squad today as I had work but Lucy was still up for doing something so we did an hour in the evening instead. This worked well as I’d had to cancel her PT session on Weds due to my back so it helped make up for that a little. We worked through a Pull Up EMOM, 5 x 5 Bench Press and lots of Boxing. Carl delivered a cup of tea half way through which was a nice, yet weird change. I have never done a Boxing session while drinking tea before!
Next week is a Deload week as I have a long run on Sunday. Its a 6 hour lapped event and the goal was to run a marathon, maybe an ultra but we will see how the back is. The goal may have to be adjusted. I have a physio appointment Monday night so fingers crossed that helps.
* I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.
This week things got back on track. The smallest hints of my cold were still lingering but overall I was feeling pretty damn good. I didn’t have any specific goals for this week, apart from 6 days on, one day off and that wasn’t ever really in doubt.
Mon: 12:15pm Total Body Conditioning
Usual Monday of Row, Bike, Ski. This week, for 39 minutes. 40 seconds on, 20 seconds off. Actually not as bad as it first sounded.
Mon: 1pm Brick Session
I sacked off the CrossFit class today as I really felt I ought to do some running. I decided to haul an Assault Bike to the entrance of the gym for a brick session and set the clock for 30 minutes. Another simple workout; 20 cals on the bike, 100m run, 20 cals, 200m run, 20 cals, 400m run and repeat. I got 2 rounds plus a bit extra in my self inflicted time cap.
Tue: 1pm CrossFit Class
November is the month of remembrance and at CrossFit Iron Duke we pay our respects by completing one Hero WoD a week, every week. We started this week with ‘The Chief’; 5 x 3 min AMRAPS, with one min rest in between, of 3 Power Clean, 6 Push Up, 9 Air Squat. I’m pretty good at pacing the longer workouts but I was definitely grateful for the push from Coach Harry before the start of the last round to get the extra reps and not just coast home. I’m leaving the coasting to my Coach, who does it so well, right Kerry? ;0)
Wed: 6:45am Indoor Cycle Class
Quite a few people have asked why I don’t include the classes I coach in my Training Log as surely they are adding to my training. As a Class Instructor I am a Coach and not ‘Paid to Train’ which is how some instructors view it. If I am training I am not coaching. I can’t be. There is no way I could do a class such as Insanity as well as watch everyone else, consistently check form, cue movement patterns, correct common errors, motivate effectively etc and if I’m not doing all of that then I am not there for the full benefit of my participants. The only class where I am actually capable of being an effective coach while still engaging 100% with the content is in the cycle studio. I will occasionally get of my bike if I feel it is needed but overall most members want to see you up there, sweating, struggling and suffering with them. I know this because I get told this a lot! So I am now including the Cycle classes as I do on the training log.
Wed: 1pm PT Session with my Coach
Today was about overcoming a bit of a fear, although I didn’t know this was the plan. I’m not too bad at box jumps and can jump on to a 30 inch soft box. However, turn a wooden box from 20″ to 24″ and I just can’t do it… or rather I couldn’t do it. Kerry had me move from wooden to soft box at increasing heights and lo and behold I can now add 24 inch box jumps to the ‘can do” list 🙂 Kicking up into a handstand though remained firmly on the ‘nope’ list with no real improvement made. Oh well, luckily I don’t need the skill of kicking up into a handstand to complete my Iron Man whereas explosive box jumps have some actual carry over.
As I coach Indoor Cycle more as a Power Trainer, and put my Thursday pm lot through regular FTP testing, I run my Cycle classes on a 12 week periodised training plan. All of my classes follow the same programme whether we are using HR monitoring, Coach by Colour Power Training or just a regular indoor bike. The idea is that after every 12 week cycle your levels or FTP should go up so that every time you restart the programme the easier beginning weeks should still feel challenging and we can still push for the desired adaptations.
Thu: 1pm CrossFit Class
Partner Workout with the Hubby today. We don’t actually train together often at all so this was quite fun. If we are in the box together during a busy class we try and work with other people. Head Coach Toby used to split us up when we first joined to ensure we got to know other people and the habit has stuck. The workout was a 40 min AMRAP where one person rests while the other works. The work consisted of 100 single under skips, a 200m run and a 300m row and as Carl is faster than me (on the running and the rowing… not the skipping, I kick his ass at skipping!) I got a little less rest than him but we both gave everything we had and did a pretty good job.
Thu: 2:15pm 10 Min Pull Up / Push Up EMOM
My weekly upper body strength piece to get back the lost strength thanks to “the rib” and to hopefully surpass my previous best. 10 minutes of Pull Ups, followed by 10 minutes of Push Ups, done as a 3 rep EMOM (every minute on the minute).
Thu: 6:30pm Coach by Colour Indoor Cycle
Coach By Colour is specific Power Training technology, created and run on ICG bikes and by far my favourite way to run a cycle class. It is robust, there is no time lag like there is with Heart rate Training and you cannot hide, either from yourself or me as your power zone is literally beaming out of the front of your bike. If you are serious about improving your bike, or overall, fitness then Power Training is definitely the way to go.
Fri: 12:15pm Total Body Conditioning
Three 10 minute workouts; Firstly 10 mins (1 on, 1 off) on the Assault Bike. Second, a 10 min EMOM (40 secs on, 20 off) of Dumbbell Thrusters and Dumbbell Swings and finally a 10 min AMRAP of 10 Calories on the Ski Erg, 8 Burpees to a Plate and 6 Plate Ground to Overhead. Nothing complicated and I actually felt better after the workout than before.
Fri: 2:30pm Zone 2 10k Run
I pushed the distance on my Zone 2 Training from 5k to 10k and it was nearly doubly frustrating. As usual, the first couple of miles were straightforward. Running at a comfortable and easy pace, HR where I want it to be and everything going all good. The next 4 miles though…same old song and dance. Try and hold a decent ( and by that I do not mean fast, just decent) run pace and the HR shoots into Zone 3, and then sometimes Zone 4. Walk to bring it down, push into a run and it shoots straight back up. I perservered though. I did the whole long (!) thing in Zone 2 as much as possible without intentionally pushing up. A couple of the guys in my Accountability group are joining me on the Zone 2 training thing and I think we are all finding the same thing, which is that it is a slow but worthwhile process.
Sat: Rest Day
Sun: 9:30am, Sunday Funday with the Forza Fitness Squad
6 of us turned up to play and so we all contributed to the plan. I chose to revisit the 5 min bike test, Suzanne wanted more Core work (she always wants more Core work!), Angela wanted to incorporate the Kettlebell and then we put some boxing around all of that and away we went. One hour later we are all very happy, sweaty and ready for cups of tea!
* I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.
A pretty smooth week this week. I achieved my goal of 6 days on, 1 day off so that worked! The thing that I have let slide already is the mobility work. I nailed that for the total of 1 week, oops!
Mon: 12:15pm Total Body Conditioning
Usual Monday programming of Row, Bike, Ski. 3 minutes on 1 minute off for 3 rounds. Given my extra rest day at the weekend I was determined to put the effort in today, whilst being mindful of the fact that I was staying for the CrossFit class. It’s a fine balance and not one I always get right.
Mon: 1pm CrossFit Class
5 Minute rounds of DB Snatch, Squats and 200m Run Sprints. The quicker you got the work done, the more rest you got and I as aiming for consistency but started to slow in the final 2 rounds. It was a workout that I really liked the look of, was really looking forward to doing but man, did it hurt. It hurt way more than I thought it would but I did love it.
Tue: 12:15pm Zone 2 5k Run
Once again the first 2 miles went according to plan but mile 3 was hard work, trying to keep the heart rate where I want it. It was marginally quicker than last weeks efforts so something must be working.
Tue: 1pm CrossFit Class
I was not looking forward to this workout and it wasn’t much fun. It was simple; 10 – 20 – 30 – 40 Box Jumps, Push Ups, Jumping Pull Ups. Anytime the rep scheme increases I mentally find it a little tougher. I don’t think I am alone in that. There was an 18 minute time cap and I didn’t finish the final set of 40 Pull Ups. It was close but I was literally working in single reps as my upper body had nothing left.
Wed: 12:15pm Total Body Conditioning
3 10 minute workouts separated by 2 minutes rest. 1 AMRAP of Over Row Buprees, Squats and 200m Row Sprints. Another of 2x8kg DB DT (12 Deadlift, 9 Hang Power Clean, 6 Shoulder to Overhead) + 20 Mountain Climbers and finally a 1 min on, 1 min off Max Effort Ski. I’ve loved DT whenever I’ve done it with a barbell but the dumbbell version was not so great. I think my shoulders, arms and lats were still feeling the effects of yesterday but you know, no excuses. I think we all agreed though that this was one of the toughest TBC classes we had done in a while, possibly ever!
Wed: 1pm CrossFit Class
I really didn’t want to stay for class but that attitude does not an IronMan make so I ordered myself to just refill the water bottle and get my ass to the board for the class briefing. One more AMRAP for the day; 3 Snatch, 6 Clean and Jerk, 400m Run. Ouch! During the skill work practising the lifts even just the barbell felt heavy and I wanted to ensure my technique was as good as possible so I didn’t add anymore weight and stuck at 15kg. I took my time on the lifts, focussing on form and tried to push hard on the runs. I’m not sure I was particularly quick on the run but I do know I couldn’t have done anymore.
Thu: 1pm CrossFit Class
Consistency was the name of the game today. 5 Rounds comprising of 3 minutes work, 1 minute rest and the goal was to hit the same number of reps every round. The rounds were made up of 1 min Max Effort Wall Balls, Hang Power Snatch (yep, more Snatch work!) and Calories on the Rower. Despite being in a world of pain I actually really enjoyed this one and managed to score pretty evenly.
Fri: 12:15pm Total Body Conditioning
Again, 3 10 minute workouts separated by 2 minutes rest. 1 AMRAP of 200m Run Sprints, 10 Single Arm 10kg Devil Press. 1 EMOM of 40/20 2x10kgDB Box Step Overs and Ski and 1 min on, 1 min off Max Effort on the Assault Bike. Despite teaching 3 classes prior to arriving at the gym, and knowing that I feel wiped out, I always have the intention of doing the double of TBC and CrossFit Class but as per the last two weeks, I finished TBC and quit. I think I’m using the fact that it’s ‘The Open’ as a bit of an excuse as I’m not doing The Open this time round. Maybe in 3 weeks time, when it’s all over, I will be more inclined, or have less excuse, to suck it up and stay for class.
Sat: Rest Day
More alcohol today. I have drunk more in the last 6 weeks than I think I have all year. It’s not that big a deal. It wasn’t a vast amount of alcohol but I already know that in 2020, until we arrive at the CrossFit Games, post IronMan, I will not be drinking, at all.
Sun: 9:30am Sunday Boxing Squad
3 of my girls came over today to workout with me. Along with working some combinations we included a 5 min Assault Bike Test, 100m Row Sprints, Box Step Ups, Squats and Sit Ups. 1 hour of fun, team work and sweat.
Sun: 5:30pm 5k Run
I was planning to do a zone 2 run but as soon as I got outside I thought sod it, I’m just going to run. I pulled my sleeve down over my watch and did just that. As most runners do, I accurately know 1 mile, 3 mile and 6 mile routes in all directions from my house so I choose a 3 mile route and set off. It was comfortable and I was having a long conversation with David Goggins in my head (I don’t like to run with music). When I got back I was pleasantly surprised to find I’d run a 26:57 while keeping my heart rate in zone 2 for 20 minutes. This whole Zone 2 training stuff does actually work it seems.
*A few of you have asked what my full week actually looks like so here it is!
* I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.
Once again plans went awry but at this stage in the game I am not worried about it. I’m lucky enough to be a part of an Accountability Group with 5 awesome guys I met doing Tough Mudder. We check in with each other, discuss workouts, training plans, share anything we think will be useful, and talk about David Goggins… a lot! One of the things we’ve started doing recently is setting a personal weekly goal and due to how things have been going I have made mine for next week really simple; Train 6 days out of 7 as last week I only hit 5. My training plan is always 6 days on, 1 day off with Saturday as my rest day so to make sure the fundamentals are right this week that is my main focus, rebuild my routine. Yes it has only been a week but stuff can start to slide really easily if you let it and I am just making sure that doesn’t happen.
Mon: 12:15pm Total Body Conditioning
Mon is always a pure Row, Bike, Ski day and todays formula involved 3 rounds of Tabata on each piece of equipment. Simple and highly effective.
Mon: 1pm CrossFit Class
I was on my own for class today which was tough as for a workout like this one it is good to have someone to go against. I really love rowing next to someone really strong as it pushes me to go that little bit more. Class format was straight forward; 10 x 250m sprints, rest 1:1 (meaning rest as long as each sprint takes). Fastest sprint 51.9, Slowest 54.9. It was a true slog and suckfest but Coach Toby turned ‘The Prodigy’ up loud (one benefit of being in class by yourself – you can own the playlist if you ask nicely, although I didn’t need to ask, Toby knows me that well!) and I was away 🙂
Tue: 12pm Zone 2 5k run
My zone 2 (low aerobic) heart rate ranges from 140 to 156 and for the first two miles I could hold a steady run and stay in this zone. The last mile went completely to hell and I seemed to be walking every minute as the moment I started running I was pushing into the high aerobic zone. Very frustrating but I am trusting the process and just going with it.
Tue: 1pm CrossFit Class
Today was a repeat of an Open workout, 14.5 and 16.5. A grim couplet of Thursters and Bar Facing Burpees. It was sweaty, it hurt but my goal was just to keep moving and get the thing done and I made the time cap. Job done.
Tue: 2:15pm A Harry Workout
I was rehydrating in the social area at the gym post class, everyone else had left and I was about to get my stuff together and leave when Coach Harry looked at me and said just two words “Bike Sprints?” Me being me, my only response was “how many?’ and that was that. 6 rounds of 90 sec work/ 90 sec rest, completing 15 cals on the Assault Bike and as many 10kg DB Power Cleans as possible in the remaining time. It was my first time working out with Harry and I was determined to put up a fight on the bike so as not to get left behind. It was tough but fun. For some reason Assault Bike and Dumbbells are a favoured combination of mine.
Wed: 1pm PT Session
Dogshit Deadlifts today! Yes I know I am getting over a cracked or broken rib or whatever but we did deadlifts not even a month a go and I did better than I did today. The plan was 5 x 5 but I didn’t get that far. 65kg went up fine, 5 times, no issues. Add 5kg and for whatever reason I could not pick 70kg up off the floor. Last time, I was picking up 80 for 5 and my rib is better now that it was then so no idea what was going on.The only thing I know for sure is, it was a weak day! Second part of my session went much better; 45kg Deadlifts and Prowler Pushes. Talk about a lactic acid quad burn.
Thu: 12pm Zone 2 5k run
Another run where the first 2 miles were great but the third mile was spiking heart rates and lots of walking. This has to get better though right?!
Thu: 1pm CrossFit Class
All about the Back Squat today and after my shit day with the barbell yesterday lets just say I was feeling a little nervous about how this was going to go. 5 sets of 3, building to a heavy 3 for the day. Since ‘rib gate’ I haven’t tested my back squat, or any squat that much, but in July I hit 65kg which is a good average for me. I am pleased to say that I hit 65kg today, although I took my time getting there. I hit 60kg ok, put 65 on the bar, did one rep, decided I didn’t like it so took it off again. Hit 60kg again, had a word with myself, loaded up 65 and hit my 3 reps. What was all the fuss about? It’s a barbell, I love it but I am not confident with it so yes, sometimes I make a fuss! Finished the session with some accessory work in the shape of 3 x 20 15kg DB 24″ Step Ups.
Thu: 2pm Playtime with Jade
I was trying to decide what else to do when I noticed Jade at the back of the box with a barbell out. We’d already done 30 burpees as it’s her 30th birthday today and the tradition in our gym is that you do birthday burpees. I managed to coerce all of the 1 o clock class in to doing them with her as who wants to do 30 burpees alone on their birthday. I ended up joining her and her barbell and we worked our way through sets of power cleans and power snatch. Next up was 30 Pull Ups, then 30 Push Ups and finally some skipping. Happy Birthday Jade 🙂
Fri: 12:15pm Total Body Conditioning
Another ‘made up on the spot and ingenious session’ by head Coach Toby involving a 10 min Assault Bike Test, Goblet Squats, Max Effort Rows and a Team Challenge of Ski Erg Cals and Burpees. Just like last week, I had planned to jump in the 1pm class but was completely done in so skipped it and just helped judge the guys doing The Open.
Sat: Rest Day
I had planned to do something today as the Forza Fitness squad were going out in the evening and I knew that Sunday would most likely be a write off. But, the day was busy, no workout was done so, rest day. There were a couple of burpees on the dance floor that night though!
Sun: Rest Day
And here is where it all fell apart. Sat night some of us made plans to train together today. The night wore on, more cocktails were drunk but we were still talking, and fist bumping, about training. Roll on Sunday and everything is quiet… no messages are being exchanged, everyone is busy, my dog went back to school (advanced classes as well 🙂 ), the boy and I had an afternoon nap, dinner time rolls around and it is clear that nothing resembling a workout is going to happen. No biggie though, last night was worth it and come 2020 the alcohol will be cut completely. I barely drink as it is and these nights happen less than once every 2 months so I’m not beating myself up about it. Whats the point. It’s done, it’s happened. Tomorrow is a new day, a new week and I have my goal. Train 6 days out of 7, no excuses. So I will do just that and have no remorse about 1 missed workout!
* I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.
The plans I had this week didn’t quite work out. I didn’t get in the three runs I’d wanted but I still trained 6 days out of 7 so I’m not going to stress about it. Running was programmed in a couple of the workouts so it’s not like I didn’t do any.
Life will sometimes get in the way and thats ok, it has to be otherwise I’d be a gibbering wreck rocking back and forth in a corner thanks to the amount of set backs I’ve had over the last two years! Things are what they are, you control the controllable (thanks Toby for drilling this in to me) and do what you can with what you have.
Mon: 12:15pm Total Body Conditioning Class
More simple but effective cardio conditioning. 3 minutes on, 1 minute off rotating between the Assault Bike, Rower and Ski Erg for about 35 minutes.
Mon: 1pm Crossfit Class
4 Rounds for time; 800 meter run (so theres 2 miles straight off the bat), 20 Push Ups and 20 Box Jumps. Trying to run efficiently straight after quite a high volume of box jumps was not easy and this is something I’m definitely going to incorporate more into my training.
Tue: 1pm CrossFit Class
Two 6 minute AMRAP’s with a 3 minute rest in between. First one involved a 750m row and then 50 15kg Thrusters. If you finished within the 6 minute time cap you got a longer rest. I got an extra 12 seconds 🙂 Second AMRAP was 200 Double Unders, 20 15kg Thrusters and then as many Over Bar Burpees as you could do. Safe to say this whole thing was a sucky sweat fest but the major positive for me was that I was able to do Thrusters without pain for the first time since cracking the rib. I left the gym on a real high as I finally felt like maybe, just maybe, it was healed and I could put the injury behind me.
Tue: 2:15pm Zone 2 5km Run
I’d finally managed to adjust my heart rate zones on my Garmin to work off the % of my Lactate Threshold Heart Rate, rather than Max HR and this run felt more effective than those of last week. It also means that my 30 minute Max Effort Assault Bike workout was not for nothing so you know, winning.
Wed: 12:15pm Total Body Conditioning Class
Three 10 minute workouts with 2 mins rest in between. More running in the first one, this time 200m sprints teamed with 10kg DB Deadlifts. Second one was Ski Erg Max Effort intervals and finally an EMOM alternating between the Assault Bike and a 12kg Slamball.
Wed: 1pm CrossFit Class
This class was all about being calm and controlled and working though the technique of a Ring Muscle Up (RMU). It involved breaking the movement down, practising the different components and adding some accessory work in the form of DB Strict Press and Hollow Holds. Although I am miles away from being able to do a RMU I was again able to do things without feeling pain and discomfort that even a couple of weeks ago were causing me issues so more elation ensued.
Wed: 2pm Meeting with my Coach
No PT session today as we had a planning session. The upshot of this was that for the rest of 2019 (all 12/13 weeks of it!) I am going to focus on the fundamentals… staying injury and illness free, getting my weight down, making sure my rib is 100% healed, building my upper body and core strength and increasing my base fitness in relation to endurance and power.
Thu: 1pm CrossFit Class
Snatch tekkers and then more running today. I have lost a lot of the confidence I had built when it comes to throwing a barbell above my head. Hopefully, with the rib issue becoming a thing of the past, I can get over this pretty quickly. For the second week in a row I put 25kg on the bar and then failed to get it off the ground. My snatch 1RM is only 35kg anyway as it’s a complex lift and not one that I have spent a huge amount of time on. As the workout was a 15 min AMRAP of a 200m run and 3 Snatch I decided to keep it light and focus on drilling my technique every lift. With only a 15kg bar, Coach Harry made it very clear I was not to miss one lift. Roger that!
Fri: 12:15pm Total Body Conditioning Class
Another three 10 minute workouts separated by first 2 and then 1 minute rest. First up, one of my favourite combinations; Assault Bike sprints and DB Snatch. Second; max effort Row intervals and lastly Wall Balls and Burpees. I gave this everything I had, to the extent that I had nothing left in the tank so signed myself out of the 1pm class. The biggest takeaway today was that I felt stronger on the rower than I have done in months so once again, proof that my injuries were fading fast.
Sat: Rest Day
Sun: 9am Gym Session
Brunch plans were the most important thing today (priorities and balance right) so after coaching a Bootcamp Class at Nuffield Chichester I made use of their facilities and the half hour I had available and decided to just do all the things I enjoy. I repeated the Assault Bike and DB Snatch workout from Friday. I did Annie, my favourite CrossFit Girl workout (50,40,30,20,10 Double Unders and Sit Ups) and some Ski Erg Intervals. I did look at the treadmill but I have no interest in running inside. There was a guy in the gym, who I know is an IronMan and in training for another one next year. He did a serious amount of time of the Watt Bike (I know this because he was on it when my class started at 8:15 and still on it while I was skipping) and then hit the treadmill. I guess that’s the traditional, and in most peoples eyes, more sensible use of time (especially in the winter) when training for an IM but no thanks. It just isn’t me!
**The other thing I’ve added in to my routine this week is more mobility and stretching work. I am finally making use of my ROMWOD account ( I should after it auto-renewed and over £100 left my bank account!) Hopefully this will help with the ‘staying injury free’ goal 🙂
* I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.
This week the focus on low heart rate training, in relation to running and cycling and also back to back sessions to improve endurance.
Mon: 12:15pm Total Body Conditioning Class
Very simple but effective cardio conditioning circuit cycling through 2 mins on, 1 min off between the assault bike, rower and ski erg for just over 35 minutes.
Mon: 1pm 5k Run
First attempt at zone training. 5k run working to keep my heart rate in the aerobic zone and below 142. It was a very slow 5k!
Tue: 1pm CrossFit Class
A lot of time spent working on pull ups during the skill/strength portion of the class. I am definitely seeing some progress with regards to my broken/cracked rib and things involving me hanging off a bar are getting easier again 🙂 The WOD was a grim 15 min AMRAP of 5 x Jumping Chest to Bar Pull up, 10 x 45kg Deadlift, 16 12.5kg Alt DB Snatch and a 200m row. Usually I love DB Snatch but today it just sucked a little less than everything else sucked!
Tue: 2:15pm 5k run
Second attempt at zone training. Again working to keep my heart rate in the aerobic zone and below 142. Went slightly better than yesterday 🙂
Wed: 12:15Total Body Conditioning Class
First order of the day, a 10 minute assault bike effort. This started to remind me of the horrors of last weeks 30 min max effort threshold heart rate test but luckily I had my girl Claire on the bike next to me and she, without saying a word, pushed me to get it done and get it done well. 1 minutes rest and then it was on to 2 10 min EMOM’s involving Rowing & 10kg Plate Cleans and Ski Erg & DB Down Ups.
Wed: 1pm Crossfit Class
No run today as I really wanted to do this class. A 10k partner row. The rules being you can split the meters however you want but both partners must row 5k each and the time cap is 40 minutes. I bagged the awesome Olly as my partner at the beginning of the TBC class… and then started to question my sanity as that boy is seriously fast and I realised I would be getting very little rest! We always make a good team though and despite it being a workout that really, really hurt, we managed to have a lot of fun and smash the time cap!
Thu: 12:00pm 5k Run
Third run of the week and the first mile was great, I didn’t need to walk to keep my heart rate were I wanted it and I thought I was starting to get the hang of it. Then the second mile was, shall we say, a little less smooth and the third mile was complete crap. Every time I pushed into a run my heart rate instantly pinged into the threshold zone and it was possibly the slowest mile I’ve run for the longest time. Still, I preserved and got it done.
Thu: 1pm CrossFit Class
Skill/ Strength focus was on Toes To Bar and Handstand Push Ups. Two movements I suck at and two movements severely hampered by, yes, you guessed it, my bloody cracked/broken rib! However, more proof that it is definitely healing.. I landed my first toes to bar 🙂 No, I couldn’t get another one but small victories right. I now know that I can do it! The WOD was two 6 minute AMRAP’s, separated by 2 minutes rest, of 1; Toes to Bar (so in my case knees to chest!) & Burpee Box Jump Overs and 2; DB Push Press and Double Unders. I do love a bit of skipping but I’m now using my super heavy RX Gear Zeus rope and man does it burn.
Fri: 12:15pm Total Body Conditioning Class
I had planned for today to be a rest day but originally my lovely friend Amy was signed in on her own and she is not one for doing solo classes so I thought I’d do the decent thing and come keep her company. What a mistake! Welcome to Burpee Frikkin Friday! Yep, you can tell The Open is coming up… shame I’n not entering this year though. We 30 minutes of rowing, over row burpees, DB Row Clusters (Head Coach Toby’s latest tortute creation!) Over DB Burpees, Ski Erg and Plate Jumps. It was gross but awesome and more than enough for what should be a rest day.
Sat: Tough Mudder 5k Urban
Saturday is usually my rest day but we (being my husband and I) were off to play on Clapham Common at at Tough Mudder event with no mud and no water. Different and a brilliant little event and the last UK event of 2019. Totally different to anything else Tough Mudder offer and it showed as pretty much everyone on course was new to Tough Mudder and obstacle racing in general. This meant we were able to hang out at obstacles and help a huge amount of people. It was all over by 4pm and that was it, TM done for another year. Now, it’s a waiting game to see if we are chosen as ambassadors for a 4th year in 2020.
Sun: 9:30am Forza Fitness Squad Strong Girl Sunday Funday
5 of us this week playing around in my studio this week and it was all about boxing and core work. Lots of combination work and laughs, just as a Sunday Funday should be… especially when one of the squad creates a very confusing combination that foxes everyone!
