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Members of the Month (December)
Congratulations to all the Members of the Month for December!
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InnerFight: Graham Brown
Graham has been Mr Consistent for a long time. He always shows up to the early morning classes and has recently been involved in several community competitions. Graham has continued to be consistent throughout December, and it’s been awesome to see the changes he has made and his dedication to smashing life.
Youth: Emilio Laghi
Our Youth Member of the Month for December is Emilio Laghi. As a member of our teens' class, Emilio has made great progress since starting with us six months ago. With a consistently positive attitude and strong work ethic, he's always eager to learn new techniques and push himself to improve. It has been awesome to watch it all come together for him as his strength and confidence continue to grow. Emilio embodies the spirit of our teen fitness programme, demonstrating that commitment and perseverance lead to amazing results. Congratulations, Emilio!
Endurance: Dan Ridout
Dan Ridout sat down with Tom in April 2024 and clearly stated his goal: sub-3 hours at the Abu Dhabi Marathon.
Since that day, he has completely committed to the goal and The InnerFight Way of working towards it. He has immersed himself in the community but put himself first when it counts. He has adopted a growth mindset and an ability to turn negativity into positive lessons and attitudes. All this culminated in Dan running 2 hrs 57 mins in Abu Dhabi—a huge 11 min PB!
#NoWeakness Dan, our December Member of the Month.
Ladies Run Club: Armelle Liverton
This month, Armelle ticked off her first marathon. She absolutely smashed it in 4 hours 11 minutes after a steady and consistent 12-week training block with LRC. Well done, Armelle—plenty more racing to come in 2025!
Endurance - Ireland: Joyce Bartley
No shortcuts here. Joyce has been relentlessly focused on building her aerobic base over the last five months, and the results speak for themselves. In December, we conducted a final analysis for the block and re-tested her running. The outcome was fantastic: Joyce improved her threshold pace by 25 seconds per kilometre.
These gains go beyond medals or personal bests—they represent a complete transformation of her aerobic capacity. Joyce's hard work throughout the year has earned her a whole new running vocabulary heading into 2025, and we couldn’t be more excited and impressed by her commitment.
When you're in the thick of the process, it's hard to see the progress. But Joyce understood the journey, trusted the system, and showed up every single day.
Endurance - New Zealand: Angela Smith
Congratulations to Angela Smith for being our MOTM for December!
Angela is the definition of working hard and training harder. In her 4th year of racing and 5th year of training, Ang is tackling the 2-day individual event at Coast to Coast 2025. Ang has worked tirelessly to keep her training consistent by being adaptable and always, always finding a silver lining when things in life don't quite go to plan.
This December has been no different. Despite working overtime and increasing her training load, she has taken it all in her stride and has the hunger to do better and be better every single day. Ang has built up her running strength and endurance this month after a niggly foot had stopped her previously. She is determined to continue laying these strong foundations to run confidently over Goat Pass.
With the goal to improve her technique on the kayak, her technical downhill running, and her strength on the bike while nailing her nutrition, Ang knows what it takes to find the extra 1% in all areas of training for this unique multisport event.
Your top 2 inches are incredible, Ang, and we can't wait to see you in your element come race day in February.
ENGINE
Mikkos Over / Unders, but Every 2:00, double your calories from 3 weeks ago.
GYMNASTICS
This week, we start with ring dip progressions, an all-around amazing pressing movement that facilitates the strength and skill required for movements such as muscle-ups and handstands. We will then dive into double unders before finishing with some strength work. All abilities are welcome!
HYROX
Working on lunge volume and strength into 2 min intervals of Ski, Wall Balls, Row and Burpees.
MOBILITY
With the overhead movements in the mainline, it’s time to build on what it takes to hold & gain those positions. Ankle & thoracic mobility will be the main priority this week.
PURE STRENGTH
On Monday in Pure Strength, we are hitting our final week of banded deadlifts and progressing on the Bulgarian split squats and hip thrusts. Wednesday will be our final week of Banded bench presses and banded rows.
WEIGHTLIFTING
Weightlifting this week, we will be working on the squat snatch with a spicy complex. Perfect session to complement mainline’s OHS work.
.jpg)
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - RAK HM
https://rakcalendar.ae/events/ras-al-khaimah-half-marathon/
Sunday - DCS Half Marathon
Group Long Run (Burj2Burj focus).
Couple of route options below with B2B in mind; based on the HM route going over the canal bridge).
15km (out and back: 300m to canal bridge and back):
https://onthegomap.com/s/0g4t9vdq
18km (out and back: 300m to canal/tolerance bridge and back):
https://onthegomap.com/s/otrvk7bm
Start time: 05:59 am
Location: 300m on the beach track.
https://maps.app.goo.gl/pwRmMPQJf775m3b99
.jpg)
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will have our Tempo Run. We will hav 2x blocks of 10 mins at 7/10, followed by 1x 5 mins block.
Recovery: 5 mins after each tempo hold.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 200s, 400s, and 600s, which will vary in pace and be repeated.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will run 400s at a 8/10 effort, each with a 60 second rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding longer blocks of tempo (20 mins, 15mins and 5 mins. Each with a 2 min recovery to bring HR back down before dialing back into some pace.
Saturday
Time: 6:29am
Location: TBC
Session: RAK Half Marathon
Today we will be in RAK for the Half Marathon. Race startst at 7am, and we will host a warm-up beforehand. Keep an eye on the WhatsApp groups for pin location etc.
Sunday
Time: 05:59am
Session: Long Run
Location: https://maps.app.goo.gl/pwRmMPQJf775m3b99
There will be a long run from the 300m mark on the beach track. The route is out and back so that you can clock up whatever distance or time you wish.
.jpg)
Monday:
Strength:
A) DB Bench Press
B) Standing DB Bent Over Row
Conditioning:
18 Min AMRAP
8 thrusters
Half Park Run
8 thrusters
Rest 1 min
Tuesday:
Strength:
A) Romanian Deadlift
B) AMRAP Romanian Deadlift 20% of Top Set
Conditioning:
Every 5 mins x 6 alternate between:
A: 400/325m Row
12 Alt KB Hang Clean
10 Burpees To Target
B: 400/325m row
20 American KB Swing
10 Burpees To Target
Wednesday:
Strength:
A) Pull Ups
B) Hollow Holds
Conditioning:
12min AMRAP
3 Bar Muscle Ups
6 Alt DB Overhead Reverse Lunge
9 Toes to Bar
Thursday:
Strength:
A) Power Snatch
B) Overhead Squats
Conditioning:
4 rounds for time
30 wall balls
20 deadlift
15-box jump-over
Friday:
Strength:
A) Hand Stand Push Ups
B) Bear Hug Sandbag Holds
Conditioning:
A Ski, a sandbag and a wall, these 3 things combine for an epic workout to end the week! Therapy!
InnerFight: Graham Brown
Graham has been Mr Consistent for a long time. He always shows up to the early morning classes and has recently been involved in several community competitions. Graham has continued to be consistent throughout December, and it’s been awesome to see the changes he has made and his dedication to smashing life.
Youth: Emilio Laghi
Our Youth Member of the Month for December is Emilio Laghi. As a member of our teens' class, Emilio has made great progress since starting with us six months ago. With a consistently positive attitude and strong work ethic, he's always eager to learn new techniques and push himself to improve. It has been awesome to watch it all come together for him as his strength and confidence continue to grow. Emilio embodies the spirit of our teen fitness programme, demonstrating that commitment and perseverance lead to amazing results. Congratulations, Emilio!
Endurance: Dan Ridout
Dan Ridout sat down with Tom in April 2024 and clearly stated his goal: sub-3 hours at the Abu Dhabi Marathon.
Since that day, he has completely committed to the goal and The InnerFight Way of working towards it. He has immersed himself in the community but put himself first when it counts. He has adopted a growth mindset and an ability to turn negativity into positive lessons and attitudes. All this culminated in Dan running 2 hrs 57 mins in Abu Dhabi—a huge 11 min PB!
#NoWeakness Dan, our December Member of the Month.
Ladies Run Club: Armelle Liverton
This month, Armelle ticked off her first marathon. She absolutely smashed it in 4 hours 11 minutes after a steady and consistent 12-week training block with LRC. Well done, Armelle—plenty more racing to come in 2025!
Endurance - Ireland: Joyce Bartley
No shortcuts here. Joyce has been relentlessly focused on building her aerobic base over the last five months, and the results speak for themselves. In December, we conducted a final analysis for the block and re-tested her running. The outcome was fantastic: Joyce improved her threshold pace by 25 seconds per kilometre.
These gains go beyond medals or personal bests—they represent a complete transformation of her aerobic capacity. Joyce's hard work throughout the year has earned her a whole new running vocabulary heading into 2025, and we couldn’t be more excited and impressed by her commitment.
When you're in the thick of the process, it's hard to see the progress. But Joyce understood the journey, trusted the system, and showed up every single day.
Endurance - New Zealand: Angela Smith
Congratulations to Angela Smith for being our MOTM for December!
Angela is the definition of working hard and training harder. In her 4th year of racing and 5th year of training, Ang is tackling the 2-day individual event at Coast to Coast 2025. Ang has worked tirelessly to keep her training consistent by being adaptable and always, always finding a silver lining when things in life don't quite go to plan.
This December has been no different. Despite working overtime and increasing her training load, she has taken it all in her stride and has the hunger to do better and be better every single day. Ang has built up her running strength and endurance this month after a niggly foot had stopped her previously. She is determined to continue laying these strong foundations to run confidently over Goat Pass.
With the goal to improve her technique on the kayak, her technical downhill running, and her strength on the bike while nailing her nutrition, Ang knows what it takes to find the extra 1% in all areas of training for this unique multisport event.
Your top 2 inches are incredible, Ang, and we can't wait to see you in your element come race day in February.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - RAK HM
https://rakcalendar.ae/events/ras-al-khaimah-half-marathon/
Sunday - DCS Half Marathon
Group Long Run (Burj2Burj focus).
Couple of route options below with B2B in mind; based on the HM route going over the canal bridge).
15km (out and back: 300m to canal bridge and back):
https://onthegomap.com/s/0g4t9vdq
18km (out and back: 300m to canal/tolerance bridge and back):
https://onthegomap.com/s/otrvk7bm
Start time: 05:59 am
Location: 300m on the beach track.
https://maps.app.goo.gl/pwRmMPQJf775m3b99
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will have our Tempo Run. We will hav 2x blocks of 10 mins at 7/10, followed by 1x 5 mins block.
Recovery: 5 mins after each tempo hold.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 200s, 400s, and 600s, which will vary in pace and be repeated.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will run 400s at a 8/10 effort, each with a 60 second rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding longer blocks of tempo (20 mins, 15mins and 5 mins. Each with a 2 min recovery to bring HR back down before dialing back into some pace.
Saturday
Time: 6:29am
Location: TBC
Session: RAK Half Marathon
Today we will be in RAK for the Half Marathon. Race startst at 7am, and we will host a warm-up beforehand. Keep an eye on the WhatsApp groups for pin location etc.
Sunday
Time: 05:59am
Session: Long Run
Location: https://maps.app.goo.gl/pwRmMPQJf775m3b99
There will be a long run from the 300m mark on the beach track. The route is out and back so that you can clock up whatever distance or time you wish.
Monday:
Strength:
A) DB Bench Press
B) Standing DB Bent Over Row
Conditioning:
18 Min AMRAP
8 thrusters
Half Park Run
8 thrusters
Rest 1 min
Tuesday:
Strength:
A) Romanian Deadlift
B) AMRAP Romanian Deadlift 20% of Top Set
Conditioning:
Every 5 mins x 6 alternate between:
A: 400/325m Row
12 Alt KB Hang Clean
10 Burpees To Target
B: 400/325m row
20 American KB Swing
10 Burpees To Target
Wednesday:
Strength:
A) Pull Ups
B) Hollow Holds
Conditioning:
12min AMRAP
3 Bar Muscle Ups
6 Alt DB Overhead Reverse Lunge
9 Toes to Bar
Thursday:
Strength:
A) Power Snatch
B) Overhead Squats
Conditioning:
4 rounds for time
30 wall balls
20 deadlift
15-box jump-over
Friday:
Strength:
A) Hand Stand Push Ups
B) Bear Hug Sandbag Holds
Conditioning:
A Ski, a sandbag and a wall, these 3 things combine for an epic workout to end the week! Therapy!
ENGINE
Mikkos Over / Unders, but Every 2:00, double your calories from 3 weeks ago.
GYMNASTICS
This week, we start with ring dip progressions, an all-around amazing pressing movement that facilitates the strength and skill required for movements such as muscle-ups and handstands. We will then dive into double unders before finishing with some strength work. All abilities are welcome!
HYROX
Working on lunge volume and strength into 2 min intervals of Ski, Wall Balls, Row and Burpees.
MOBILITY
With the overhead movements in the mainline, it’s time to build on what it takes to hold & gain those positions. Ankle & thoracic mobility will be the main priority this week.
PURE STRENGTH
On Monday in Pure Strength, we are hitting our final week of banded deadlifts and progressing on the Bulgarian split squats and hip thrusts. Wednesday will be our final week of Banded bench presses and banded rows.
WEIGHTLIFTING
Weightlifting this week, we will be working on the squat snatch with a spicy complex. Perfect session to complement mainline’s OHS work.
InnerFight: Graham Brown
Graham has been Mr Consistent for a long time. He always shows up to the early morning classes and has recently been involved in several community competitions. Graham has continued to be consistent throughout December, and it’s been awesome to see the changes he has made and his dedication to smashing life.
Youth: Emilio Laghi
Our Youth Member of the Month for December is Emilio Laghi. As a member of our teens' class, Emilio has made great progress since starting with us six months ago. With a consistently positive attitude and strong work ethic, he's always eager to learn new techniques and push himself to improve. It has been awesome to watch it all come together for him as his strength and confidence continue to grow. Emilio embodies the spirit of our teen fitness programme, demonstrating that commitment and perseverance lead to amazing results. Congratulations, Emilio!
Endurance: Dan Ridout
Dan Ridout sat down with Tom in April 2024 and clearly stated his goal: sub-3 hours at the Abu Dhabi Marathon.
Since that day, he has completely committed to the goal and The InnerFight Way of working towards it. He has immersed himself in the community but put himself first when it counts. He has adopted a growth mindset and an ability to turn negativity into positive lessons and attitudes. All this culminated in Dan running 2 hrs 57 mins in Abu Dhabi—a huge 11 min PB!
#NoWeakness Dan, our December Member of the Month.
Ladies Run Club: Armelle Liverton
This month, Armelle ticked off her first marathon. She absolutely smashed it in 4 hours 11 minutes after a steady and consistent 12-week training block with LRC. Well done, Armelle—plenty more racing to come in 2025!
Endurance - Ireland: Joyce Bartley
No shortcuts here. Joyce has been relentlessly focused on building her aerobic base over the last five months, and the results speak for themselves. In December, we conducted a final analysis for the block and re-tested her running. The outcome was fantastic: Joyce improved her threshold pace by 25 seconds per kilometre.
These gains go beyond medals or personal bests—they represent a complete transformation of her aerobic capacity. Joyce's hard work throughout the year has earned her a whole new running vocabulary heading into 2025, and we couldn’t be more excited and impressed by her commitment.
When you're in the thick of the process, it's hard to see the progress. But Joyce understood the journey, trusted the system, and showed up every single day.
Endurance - New Zealand: Angela Smith
Congratulations to Angela Smith for being our MOTM for December!
Angela is the definition of working hard and training harder. In her 4th year of racing and 5th year of training, Ang is tackling the 2-day individual event at Coast to Coast 2025. Ang has worked tirelessly to keep her training consistent by being adaptable and always, always finding a silver lining when things in life don't quite go to plan.
This December has been no different. Despite working overtime and increasing her training load, she has taken it all in her stride and has the hunger to do better and be better every single day. Ang has built up her running strength and endurance this month after a niggly foot had stopped her previously. She is determined to continue laying these strong foundations to run confidently over Goat Pass.
With the goal to improve her technique on the kayak, her technical downhill running, and her strength on the bike while nailing her nutrition, Ang knows what it takes to find the extra 1% in all areas of training for this unique multisport event.
Your top 2 inches are incredible, Ang, and we can't wait to see you in your element come race day in February.
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will have our Tempo Run. We will hav 2x blocks of 10 mins at 7/10, followed by 1x 5 mins block.
Recovery: 5 mins after each tempo hold.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 200s, 400s, and 600s, which will vary in pace and be repeated.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will run 400s at a 8/10 effort, each with a 60 second rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding longer blocks of tempo (20 mins, 15mins and 5 mins. Each with a 2 min recovery to bring HR back down before dialing back into some pace.
Saturday
Time: 6:29am
Location: TBC
Session: RAK Half Marathon
Today we will be in RAK for the Half Marathon. Race startst at 7am, and we will host a warm-up beforehand. Keep an eye on the WhatsApp groups for pin location etc.
Sunday
Time: 05:59am
Session: Long Run
Location: https://maps.app.goo.gl/pwRmMPQJf775m3b99
There will be a long run from the 300m mark on the beach track. The route is out and back so that you can clock up whatever distance or time you wish.
Monday:
Strength:
A) DB Bench Press
B) Standing DB Bent Over Row
Conditioning:
18 Min AMRAP
8 thrusters
Half Park Run
8 thrusters
Rest 1 min
Tuesday:
Strength:
A) Romanian Deadlift
B) AMRAP Romanian Deadlift 20% of Top Set
Conditioning:
Every 5 mins x 6 alternate between:
A: 400/325m Row
12 Alt KB Hang Clean
10 Burpees To Target
B: 400/325m row
20 American KB Swing
10 Burpees To Target
Wednesday:
Strength:
A) Pull Ups
B) Hollow Holds
Conditioning:
12min AMRAP
3 Bar Muscle Ups
6 Alt DB Overhead Reverse Lunge
9 Toes to Bar
Thursday:
Strength:
A) Power Snatch
B) Overhead Squats
Conditioning:
4 rounds for time
30 wall balls
20 deadlift
15-box jump-over
Friday:
Strength:
A) Hand Stand Push Ups
B) Bear Hug Sandbag Holds
Conditioning:
A Ski, a sandbag and a wall, these 3 things combine for an epic workout to end the week! Therapy!
ENGINE
Mikkos Over / Unders, but Every 2:00, double your calories from 3 weeks ago.
GYMNASTICS
This week, we start with ring dip progressions, an all-around amazing pressing movement that facilitates the strength and skill required for movements such as muscle-ups and handstands. We will then dive into double unders before finishing with some strength work. All abilities are welcome!
HYROX
Working on lunge volume and strength into 2 min intervals of Ski, Wall Balls, Row and Burpees.
MOBILITY
With the overhead movements in the mainline, it’s time to build on what it takes to hold & gain those positions. Ankle & thoracic mobility will be the main priority this week.
PURE STRENGTH
On Monday in Pure Strength, we are hitting our final week of banded deadlifts and progressing on the Bulgarian split squats and hip thrusts. Wednesday will be our final week of Banded bench presses and banded rows.
WEIGHTLIFTING
Weightlifting this week, we will be working on the squat snatch with a spicy complex. Perfect session to complement mainline’s OHS work.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - RAK HM
https://rakcalendar.ae/events/ras-al-khaimah-half-marathon/
Sunday - DCS Half Marathon
Group Long Run (Burj2Burj focus).
Couple of route options below with B2B in mind; based on the HM route going over the canal bridge).
15km (out and back: 300m to canal bridge and back):
https://onthegomap.com/s/0g4t9vdq
18km (out and back: 300m to canal/tolerance bridge and back):
https://onthegomap.com/s/otrvk7bm
Start time: 05:59 am
Location: 300m on the beach track.
https://maps.app.goo.gl/pwRmMPQJf775m3b99
InnerFight: Graham Brown
Graham has been Mr Consistent for a long time. He always shows up to the early morning classes and has recently been involved in several community competitions. Graham has continued to be consistent throughout December, and it’s been awesome to see the changes he has made and his dedication to smashing life.
Youth: Emilio Laghi
Our Youth Member of the Month for December is Emilio Laghi. As a member of our teens' class, Emilio has made great progress since starting with us six months ago. With a consistently positive attitude and strong work ethic, he's always eager to learn new techniques and push himself to improve. It has been awesome to watch it all come together for him as his strength and confidence continue to grow. Emilio embodies the spirit of our teen fitness programme, demonstrating that commitment and perseverance lead to amazing results. Congratulations, Emilio!
Endurance: Dan Ridout
Dan Ridout sat down with Tom in April 2024 and clearly stated his goal: sub-3 hours at the Abu Dhabi Marathon.
Since that day, he has completely committed to the goal and The InnerFight Way of working towards it. He has immersed himself in the community but put himself first when it counts. He has adopted a growth mindset and an ability to turn negativity into positive lessons and attitudes. All this culminated in Dan running 2 hrs 57 mins in Abu Dhabi—a huge 11 min PB!
#NoWeakness Dan, our December Member of the Month.
Ladies Run Club: Armelle Liverton
This month, Armelle ticked off her first marathon. She absolutely smashed it in 4 hours 11 minutes after a steady and consistent 12-week training block with LRC. Well done, Armelle—plenty more racing to come in 2025!
Endurance - Ireland: Joyce Bartley
No shortcuts here. Joyce has been relentlessly focused on building her aerobic base over the last five months, and the results speak for themselves. In December, we conducted a final analysis for the block and re-tested her running. The outcome was fantastic: Joyce improved her threshold pace by 25 seconds per kilometre.
These gains go beyond medals or personal bests—they represent a complete transformation of her aerobic capacity. Joyce's hard work throughout the year has earned her a whole new running vocabulary heading into 2025, and we couldn’t be more excited and impressed by her commitment.
When you're in the thick of the process, it's hard to see the progress. But Joyce understood the journey, trusted the system, and showed up every single day.
Endurance - New Zealand: Angela Smith
Congratulations to Angela Smith for being our MOTM for December!
Angela is the definition of working hard and training harder. In her 4th year of racing and 5th year of training, Ang is tackling the 2-day individual event at Coast to Coast 2025. Ang has worked tirelessly to keep her training consistent by being adaptable and always, always finding a silver lining when things in life don't quite go to plan.
This December has been no different. Despite working overtime and increasing her training load, she has taken it all in her stride and has the hunger to do better and be better every single day. Ang has built up her running strength and endurance this month after a niggly foot had stopped her previously. She is determined to continue laying these strong foundations to run confidently over Goat Pass.
With the goal to improve her technique on the kayak, her technical downhill running, and her strength on the bike while nailing her nutrition, Ang knows what it takes to find the extra 1% in all areas of training for this unique multisport event.
Your top 2 inches are incredible, Ang, and we can't wait to see you in your element come race day in February.
InnerFight: Graham Brown
Graham has been Mr Consistent for a long time. He always shows up to the early morning classes and has recently been involved in several community competitions. Graham has continued to be consistent throughout December, and it’s been awesome to see the changes he has made and his dedication to smashing life.
Youth: Emilio Laghi
Our Youth Member of the Month for December is Emilio Laghi. As a member of our teens' class, Emilio has made great progress since starting with us six months ago. With a consistently positive attitude and strong work ethic, he's always eager to learn new techniques and push himself to improve. It has been awesome to watch it all come together for him as his strength and confidence continue to grow. Emilio embodies the spirit of our teen fitness programme, demonstrating that commitment and perseverance lead to amazing results. Congratulations, Emilio!
Endurance: Dan Ridout
Dan Ridout sat down with Tom in April 2024 and clearly stated his goal: sub-3 hours at the Abu Dhabi Marathon.
Since that day, he has completely committed to the goal and The InnerFight Way of working towards it. He has immersed himself in the community but put himself first when it counts. He has adopted a growth mindset and an ability to turn negativity into positive lessons and attitudes. All this culminated in Dan running 2 hrs 57 mins in Abu Dhabi—a huge 11 min PB!
#NoWeakness Dan, our December Member of the Month.
Ladies Run Club: Armelle Liverton
This month, Armelle ticked off her first marathon. She absolutely smashed it in 4 hours 11 minutes after a steady and consistent 12-week training block with LRC. Well done, Armelle—plenty more racing to come in 2025!
Endurance - Ireland: Joyce Bartley
No shortcuts here. Joyce has been relentlessly focused on building her aerobic base over the last five months, and the results speak for themselves. In December, we conducted a final analysis for the block and re-tested her running. The outcome was fantastic: Joyce improved her threshold pace by 25 seconds per kilometre.
These gains go beyond medals or personal bests—they represent a complete transformation of her aerobic capacity. Joyce's hard work throughout the year has earned her a whole new running vocabulary heading into 2025, and we couldn’t be more excited and impressed by her commitment.
When you're in the thick of the process, it's hard to see the progress. But Joyce understood the journey, trusted the system, and showed up every single day.
Endurance - New Zealand: Angela Smith
Congratulations to Angela Smith for being our MOTM for December!
Angela is the definition of working hard and training harder. In her 4th year of racing and 5th year of training, Ang is tackling the 2-day individual event at Coast to Coast 2025. Ang has worked tirelessly to keep her training consistent by being adaptable and always, always finding a silver lining when things in life don't quite go to plan.
This December has been no different. Despite working overtime and increasing her training load, she has taken it all in her stride and has the hunger to do better and be better every single day. Ang has built up her running strength and endurance this month after a niggly foot had stopped her previously. She is determined to continue laying these strong foundations to run confidently over Goat Pass.
With the goal to improve her technique on the kayak, her technical downhill running, and her strength on the bike while nailing her nutrition, Ang knows what it takes to find the extra 1% in all areas of training for this unique multisport event.
Your top 2 inches are incredible, Ang, and we can't wait to see you in your element come race day in February.
One-Hour Workout: Revving Your Swim Engine
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