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Ladies Run Club #24-26
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It's Hell Week! Come prepared. Bring all your gear, grips, shoes, and long socks and get ready for an epic week!
Monday:
Monday, Monday, Monday, we kick off the week with a BanG!
Tuesday:
On my Kettlebell!
Wednesday:
Today you get to share the work, but don't let that fool you!
Thursday:
Workouts are always better with a barbell!
Friday:
Hell week or not, you know how we do things on a Friday!
GYMNASTICS
This week, we get into bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
On Monday, we're continuing the 5 x 5 deadlift from the final riser (10kg), marking our progress into the last week of tempo sumo squats, RDLs, and a grip finisher.
Wednesday is the final week of strict chin-ups building to a heavy single, into high-volume DB press, Pendlay rows & skull crushers.
WEIGHTLIFTING
The focus will be on the three positions of the clean, working on the transition of the movement!
Then into Heavy double power clean with three miss rule.
Monday Ride
This weeks session starts a new 4 week block of group riding whilst changing our cadence. Cadence control and being able to sustain high cadence is essential to cycling efficiency.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
It’s been a month of speed work! Now we move things back up to Vo2 max with some 500’s this week.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
Last week was into the red, this week we go out of the red. Some hard threshold work early on into some sustained aerobic work.
Start time: 05:59am
Location: BOTS
The Coffee Run
This week is pace pyramids, a continuous run where you set the pace. There are 4 blocks with pace changes over time changes.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This Saturday we will cover around 105km as a group. We will be taking the first extension where we will be working on through and off group riding skills. So come along to top up your aerobic fitness, improve your skills and enjoy the company.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
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Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Strength Session
We will run easy for 30 mins and then jump into the gym for some single leg and core focused strength work for 30 mins.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. 500m repeats at 5km pace this week.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we have 100m repeats through the park for our speed session. Alternatively come and run easy if you ran at track on Tuesday.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have a pyramid sequence 4x through. Ensure to take it nice and easy at the beginning.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will join the winder IFE community for a long run around the ranches. 10km, 15km, 20km, and 25km options. All abilities welcome.
Sunday
1pm
Location: Maine
We will celebrate the end of the season with lunch at Maine today.
*Track Tuesday, Coffee Run, and Long Run will host male and female runners
It's Hell Week! Come prepared. Bring all your gear, grips, shoes, and long socks and get ready for an epic week!
Monday:
Monday, Monday, Monday, we kick off the week with a BanG!
Tuesday:
On my Kettlebell!
Wednesday:
Today you get to share the work, but don't let that fool you!
Thursday:
Workouts are always better with a barbell!
Friday:
Hell week or not, you know how we do things on a Friday!
GYMNASTICS
This week, we get into bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
On Monday, we're continuing the 5 x 5 deadlift from the final riser (10kg), marking our progress into the last week of tempo sumo squats, RDLs, and a grip finisher.
Wednesday is the final week of strict chin-ups building to a heavy single, into high-volume DB press, Pendlay rows & skull crushers.
WEIGHTLIFTING
The focus will be on the three positions of the clean, working on the transition of the movement!
Then into Heavy double power clean with three miss rule.
Monday Ride
This weeks session starts a new 4 week block of group riding whilst changing our cadence. Cadence control and being able to sustain high cadence is essential to cycling efficiency.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
It’s been a month of speed work! Now we move things back up to Vo2 max with some 500’s this week.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
Last week was into the red, this week we go out of the red. Some hard threshold work early on into some sustained aerobic work.
Start time: 05:59am
Location: BOTS
The Coffee Run
This week is pace pyramids, a continuous run where you set the pace. There are 4 blocks with pace changes over time changes.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This Saturday we will cover around 105km as a group. We will be taking the first extension where we will be working on through and off group riding skills. So come along to top up your aerobic fitness, improve your skills and enjoy the company.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Strength Session
We will run easy for 30 mins and then jump into the gym for some single leg and core focused strength work for 30 mins.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. 500m repeats at 5km pace this week.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we have 100m repeats through the park for our speed session. Alternatively come and run easy if you ran at track on Tuesday.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have a pyramid sequence 4x through. Ensure to take it nice and easy at the beginning.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will join the winder IFE community for a long run around the ranches. 10km, 15km, 20km, and 25km options. All abilities welcome.
Sunday
1pm
Location: Maine
We will celebrate the end of the season with lunch at Maine today.
*Track Tuesday, Coffee Run, and Long Run will host male and female runners
It's Hell Week! Come prepared. Bring all your gear, grips, shoes, and long socks and get ready for an epic week!
Monday:
Monday, Monday, Monday, we kick off the week with a BanG!
Tuesday:
On my Kettlebell!
Wednesday:
Today you get to share the work, but don't let that fool you!
Thursday:
Workouts are always better with a barbell!
Friday:
Hell week or not, you know how we do things on a Friday!
GYMNASTICS
This week, we get into bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
On Monday, we're continuing the 5 x 5 deadlift from the final riser (10kg), marking our progress into the last week of tempo sumo squats, RDLs, and a grip finisher.
Wednesday is the final week of strict chin-ups building to a heavy single, into high-volume DB press, Pendlay rows & skull crushers.
WEIGHTLIFTING
The focus will be on the three positions of the clean, working on the transition of the movement!
Then into Heavy double power clean with three miss rule.
Monday Ride
This weeks session starts a new 4 week block of group riding whilst changing our cadence. Cadence control and being able to sustain high cadence is essential to cycling efficiency.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
It’s been a month of speed work! Now we move things back up to Vo2 max with some 500’s this week.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
Last week was into the red, this week we go out of the red. Some hard threshold work early on into some sustained aerobic work.
Start time: 05:59am
Location: BOTS
The Coffee Run
This week is pace pyramids, a continuous run where you set the pace. There are 4 blocks with pace changes over time changes.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This Saturday we will cover around 105km as a group. We will be taking the first extension where we will be working on through and off group riding skills. So come along to top up your aerobic fitness, improve your skills and enjoy the company.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Strength Session
We will run easy for 30 mins and then jump into the gym for some single leg and core focused strength work for 30 mins.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. 500m repeats at 5km pace this week.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we have 100m repeats through the park for our speed session. Alternatively come and run easy if you ran at track on Tuesday.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have a pyramid sequence 4x through. Ensure to take it nice and easy at the beginning.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will join the winder IFE community for a long run around the ranches. 10km, 15km, 20km, and 25km options. All abilities welcome.
Sunday
1pm
Location: Maine
We will celebrate the end of the season with lunch at Maine today.
*Track Tuesday, Coffee Run, and Long Run will host male and female runners
It's Hell Week! Come prepared. Bring all your gear, grips, shoes, and long socks and get ready for an epic week!
Monday:
Monday, Monday, Monday, we kick off the week with a BanG!
Tuesday:
On my Kettlebell!
Wednesday:
Today you get to share the work, but don't let that fool you!
Thursday:
Workouts are always better with a barbell!
Friday:
Hell week or not, you know how we do things on a Friday!
GYMNASTICS
This week, we get into bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
On Monday, we're continuing the 5 x 5 deadlift from the final riser (10kg), marking our progress into the last week of tempo sumo squats, RDLs, and a grip finisher.
Wednesday is the final week of strict chin-ups building to a heavy single, into high-volume DB press, Pendlay rows & skull crushers.
WEIGHTLIFTING
The focus will be on the three positions of the clean, working on the transition of the movement!
Then into Heavy double power clean with three miss rule.
Monday Ride
This weeks session starts a new 4 week block of group riding whilst changing our cadence. Cadence control and being able to sustain high cadence is essential to cycling efficiency.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
It’s been a month of speed work! Now we move things back up to Vo2 max with some 500’s this week.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
Last week was into the red, this week we go out of the red. Some hard threshold work early on into some sustained aerobic work.
Start time: 05:59am
Location: BOTS
The Coffee Run
This week is pace pyramids, a continuous run where you set the pace. There are 4 blocks with pace changes over time changes.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This Saturday we will cover around 105km as a group. We will be taking the first extension where we will be working on through and off group riding skills. So come along to top up your aerobic fitness, improve your skills and enjoy the company.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Strength Session
We will run easy for 30 mins and then jump into the gym for some single leg and core focused strength work for 30 mins.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. 500m repeats at 5km pace this week.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we have 100m repeats through the park for our speed session. Alternatively come and run easy if you ran at track on Tuesday.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have a pyramid sequence 4x through. Ensure to take it nice and easy at the beginning.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will join the winder IFE community for a long run around the ranches. 10km, 15km, 20km, and 25km options. All abilities welcome.
Sunday
1pm
Location: Maine
We will celebrate the end of the season with lunch at Maine today.
*Track Tuesday, Coffee Run, and Long Run will host male and female runners
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Strength Session
We will run easy for 30 mins and then jump into the gym for some single leg and core focused strength work for 30 mins.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. 500m repeats at 5km pace this week.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we have 100m repeats through the park for our speed session. Alternatively come and run easy if you ran at track on Tuesday.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have a pyramid sequence 4x through. Ensure to take it nice and easy at the beginning.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will join the winder IFE community for a long run around the ranches. 10km, 15km, 20km, and 25km options. All abilities welcome.
Sunday
1pm
Location: Maine
We will celebrate the end of the season with lunch at Maine today.
*Track Tuesday, Coffee Run, and Long Run will host male and female runners
