Ladies Run Club #24-52

23 - 27 December 2024

Dec 21, 2024

‍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. This week will be full of festive cheer, as we welcome the 12 days of Christmas Workout.

Start time: 05:59 am

Session Length: 1.5 hour

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

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

‍

The Coffee Run

Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. This week we tempo for 2024 and 2025. Anyone is welcome!

Brief time: 5:54am Start Time: 5:59am

Start Location : Common Grounds

‍

Group Run

Join us for the last long run of the year!

6:59am start from InnerFight

Arabian Ranches, some options below:

14KM route
https://onthegomap.com/s/rumgtank

17.7KM Route
https://onthegomap.com/s/k0pf9rn7

24.5KM Route
https://onthegomap.com/s/kcfrehfc

Location: InnerFight

Introduction

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Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

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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Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon

Swimming

Race Prep

We are taking a break over this period! Speciality Classes will be back on Monday the 6th of January!

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

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

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
In order to help you recover from last weeks training, weekend running or racing; our morning session will be mobility.
We have yoga mats that we can provide, but feel free to bring your own.
We will be doing this session outside, so please dress in warm clothing.
‍

Session will start 5:59am, we will meet outside the gym as usual and use the park.
‍

PM Session:This evening we will have our Tempo Run, which will be 5 mins at 7/10 and 2 mins recovery.
x5. Aim to keep a 7/10 effort on each block of work.

‍

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 1kms, 600s, and 400s.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running:
1km: 3 mins rest
4 x 400m :1 mins rest each
1km

Keep the quality on the 1km efforts.

‍

Friday

Brief time: 5:54am‍

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we have Half Marathon holds for 10 mins blocks. Each with a 3 mins recovery. Followed by coffees and chats at 7am.

‍

Sunday

Time: 06:00

Session: Dubai Marathon

Location: InnerFight

Check WA groups for warm-up times and locations

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday:

Conditioning:

1. 7 Min AMRAP ascedning reps 3,6,9 etc

3 box jump

3 power clean (60/40)

rest 3 mins

‍

2. 7 min window complete

21-15-9

STOH (60/40)

TTB

rest 3 mins

‍

3. 7 Min amrap

20 American KB swing

(16/24)

15 Burpee

rest 3 mins

‍

4. 5 min max distance

row

‍

Tuesday:

New Year's Eve Workouts!

5:30/6:30 & 7:30 am Mainline Class

8:30 New Year's Eve Murph Workout!

The Gym Closes at 1 PM

‍

Wednesday:

New Year's Day Workout 8 am!

‍

Thursday:

Conditioning:

For Time (with a Partner):

106 Deadlifts (60/40kg)

‍

Then, 7 rounds of:

3 Rope Climbs

15 Thrusters

15 Kettlebell Swings

‍

Then, 400 meter Run with a plate (together, both partners carry a

plate (20/10kg)

‍

Friday:

Conditioning:

4x8min AMRAPs for some Therpy!

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

‍Track Tuesday

Start time: 05:59 am

Session Length: 1.5 hour

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

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

‍

The Coffee Run

Brief time: 5:54am Start Time: 5:59am

Start Location : Common Grounds

‍

Group Run

Join us for the last long run of the year!

6:59am start from InnerFight

Arabian Ranches, some options below:

14KM route
https://onthegomap.com/s/rumgtank

17.7KM Route
https://onthegomap.com/s/k0pf9rn7

24.5KM Route
https://onthegomap.com/s/kcfrehfc

Location: InnerFight

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

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

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

Session will start 5:59am, we will meet outside the gym as usual and use the park.
‍

PM Session:This evening we will have our Tempo Run, which will be 5 mins at 7/10 and 2 mins recovery.
x5. Aim to keep a 7/10 effort on each block of work.

‍

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 1kms, 600s, and 400s.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running:
1km: 3 mins rest
4 x 400m :1 mins rest each
1km

Keep the quality on the 1km efforts.

‍

Friday

Brief time: 5:54am‍

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we have Half Marathon holds for 10 mins blocks. Each with a 3 mins recovery. Followed by coffees and chats at 7am.

‍

Sunday

Time: 06:00

Session: Dubai Marathon

Location: InnerFight

Check WA groups for warm-up times and locations

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday:

Conditioning:

1. 7 Min AMRAP ascedning reps 3,6,9 etc

3 box jump

3 power clean (60/40)

rest 3 mins

‍

2. 7 min window complete

21-15-9

STOH (60/40)

TTB

rest 3 mins

‍

3. 7 Min amrap

20 American KB swing

(16/24)

15 Burpee

rest 3 mins

‍

4. 5 min max distance

row

‍

Tuesday:

New Year's Eve Workouts!

5:30/6:30 & 7:30 am Mainline Class

8:30 New Year's Eve Murph Workout!

The Gym Closes at 1 PM

‍

Wednesday:

New Year's Day Workout 8 am!

‍

Thursday:

Conditioning:

For Time (with a Partner):

106 Deadlifts (60/40kg)

‍

Then, 7 rounds of:

3 Rope Climbs

15 Thrusters

15 Kettlebell Swings

‍

Then, 400 meter Run with a plate (together, both partners carry a

plate (20/10kg)

‍

Friday:

Conditioning:

4x8min AMRAPs for some Therpy!

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

We are taking a break over this period! Speciality Classes will be back on Monday the 6th of January!

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

‍Track Tuesday

Start time: 05:59 am

Session Length: 1.5 hour

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

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

‍

The Coffee Run

Brief time: 5:54am Start Time: 5:59am

Start Location : Common Grounds

‍

Group Run

Join us for the last long run of the year!

6:59am start from InnerFight

Arabian Ranches, some options below:

14KM route
https://onthegomap.com/s/rumgtank

17.7KM Route
https://onthegomap.com/s/k0pf9rn7

24.5KM Route
https://onthegomap.com/s/kcfrehfc

Location: InnerFight

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

Session will start 5:59am, we will meet outside the gym as usual and use the park.
‍

PM Session:This evening we will have our Tempo Run, which will be 5 mins at 7/10 and 2 mins recovery.
x5. Aim to keep a 7/10 effort on each block of work.

‍

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 1kms, 600s, and 400s.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running:
1km: 3 mins rest
4 x 400m :1 mins rest each
1km

Keep the quality on the 1km efforts.

‍

Friday

Brief time: 5:54am‍

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we have Half Marathon holds for 10 mins blocks. Each with a 3 mins recovery. Followed by coffees and chats at 7am.

‍

Sunday

Time: 06:00

Session: Dubai Marathon

Location: InnerFight

Check WA groups for warm-up times and locations

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

Monday:

Conditioning:

1. 7 Min AMRAP ascedning reps 3,6,9 etc

3 box jump

3 power clean (60/40)

rest 3 mins

‍

2. 7 min window complete

21-15-9

STOH (60/40)

TTB

rest 3 mins

‍

3. 7 Min amrap

20 American KB swing

(16/24)

15 Burpee

rest 3 mins

‍

4. 5 min max distance

row

‍

Tuesday:

New Year's Eve Workouts!

5:30/6:30 & 7:30 am Mainline Class

8:30 New Year's Eve Murph Workout!

The Gym Closes at 1 PM

‍

Wednesday:

New Year's Day Workout 8 am!

‍

Thursday:

Conditioning:

For Time (with a Partner):

106 Deadlifts (60/40kg)

‍

Then, 7 rounds of:

3 Rope Climbs

15 Thrusters

15 Kettlebell Swings

‍

Then, 400 meter Run with a plate (together, both partners carry a

plate (20/10kg)

‍

Friday:

Conditioning:

4x8min AMRAPs for some Therpy!

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

We are taking a break over this period! Speciality Classes will be back on Monday the 6th of January!

Introduction

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Conclusion

Triathlon

Swimming

Race Prep

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