Ladies Run Club #24-45

4 - 8 November 2024

InnerFight

Nov 3, 2024

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.

Sunday

Time: 6am

Location: Super Sports Race, Mushrif Park

Session: 5km, 10km, HM Race

Coach Steph will be with the LRC Team at the Super Sports race this weekend.

Introduction

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Image caption goes here

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Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

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Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon

Swimming

Race Prep

ENGINE

Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.

‍

GYMNASTICS

We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!

‍

HYROX

Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.

‍

MOBILITY

Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.

‍

PURE STRENGTH

We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.

‍

WEIGHTLIFTING

This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday Ride

Some threshold efforts to kick off the week! 5 X 4minutes today.

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB
‍

Track Tuesday

Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track‍

Entrance fee: https://isddubai.com/athletics-venuehire/

‍

Wednesday Ride

Some building intervals into peak power sprints. A fun session this week for power development.

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Coffee Run

Fartlek style run into reducing tempo efforts. A great tempo run for every runner.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

‍

Saturday Ride

Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.

Sunday

Time: 6am

Location: Super Sports Race, Mushrif Park

Session: 5km, 10km, HM Race

Coach Steph will be with the LRC Team at the Super Sports race this weekend.

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.

Sunday

Time: 6am

Location: Super Sports Race, Mushrif Park

Session: 5km, 10km, HM Race

Coach Steph will be with the LRC Team at the Super Sports race this weekend.

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday Ride

Some threshold efforts to kick off the week! 5 X 4minutes today.

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB
‍

Track Tuesday

Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track‍

Entrance fee: https://isddubai.com/athletics-venuehire/

‍

Wednesday Ride

Some building intervals into peak power sprints. A fun session this week for power development.

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Coffee Run

Fartlek style run into reducing tempo efforts. A great tempo run for every runner.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

‍

Saturday Ride

Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.

Sunday

Time: 6am

Location: Super Sports Race, Mushrif Park

Session: 5km, 10km, HM Race

Coach Steph will be with the LRC Team at the Super Sports race this weekend.

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

ENGINE

Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.

‍

GYMNASTICS

We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!

‍

HYROX

Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.

‍

MOBILITY

Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.

‍

PURE STRENGTH

‍

WEIGHTLIFTING

This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.

Sunday

Time: 6am

Location: Super Sports Race, Mushrif Park

Session: 5km, 10km, HM Race

Coach Steph will be with the LRC Team at the Super Sports race this weekend.

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.

Sunday

Time: 6am

Location: Super Sports Race, Mushrif Park

Session: 5km, 10km, HM Race

Coach Steph will be with the LRC Team at the Super Sports race this weekend.

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

ENGINE

Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.

‍

GYMNASTICS

We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!

‍

HYROX

Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.

‍

MOBILITY

Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.

‍

PURE STRENGTH

‍

WEIGHTLIFTING

This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday Ride

Some threshold efforts to kick off the week! 5 X 4minutes today.

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB
‍

Track Tuesday

Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track‍

Entrance fee: https://isddubai.com/athletics-venuehire/

‍

Wednesday Ride

Some building intervals into peak power sprints. A fun session this week for power development.

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Coffee Run

Fartlek style run into reducing tempo efforts. A great tempo run for every runner.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

‍

Saturday Ride

Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.

Sunday

Time: 6am

Location: Super Sports Race, Mushrif Park

Session: 5km, 10km, HM Race

Coach Steph will be with the LRC Team at the Super Sports race this weekend.

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.