When I Represented Great Britain

Honor of competing for the country on international stages
Written by Marcus Smith
Jess Towl
May 16, 2021
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
When I Represented Great Britain

From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.


So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.


At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.


I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.


It also doubled up as the selection race for the European Youth Championships to be held in Italy.


As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?


Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.


My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.


Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.


Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!


Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.


BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.


For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.


What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!


By Jess Towl, Endurance Coach

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
Specialty Class #25-2

ENGINE

Running into your Mikkos Cals from last week for Erg intervals into Running.

GYMNASTICS

This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!

HYROX

Hyrox Specific Strength work into running into a sled and farmers carry workout.

MOBILITY

There is no mobility this week. It will resume on Saturday, 25th of January.

PURE STRENGTH

On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.

WEIGHTLIFTING

This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
Endurance #25-2

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

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
Ladies Run Club #25-2

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.

PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. 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 2km at 10km pace into 400m repeats at 3km pace.

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. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.

Sunday

Time: 06:00

Session: Dirtopia

Location: The Sevens, check WA for exact Location:

From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-2

We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after.  We finish the week with a double workout for Friday therapy.

Monday:

Strength:

Barbell Good Mornings into Banded Good Mornings

Conditioning:

AMRAP 20 Partner Workout

15/12 cal Ski

8 DL (120/80)

3 wall walks

Tuesday:

Strength:

A) Kipping Pull Ups + Ring Rows

B) Wall Balls + Goblet Wall Sit

Conditioning:

In a 3 Minute window

30/24 Cal Row

10 burpee over the rower

AMRAP in the remaining time Box Jump steps down

rest 2 mins

x 4

Wednesday:

Strength:

Push Press + Push Jerk

Conditioning:

30-20-10

Alt Db Reverse lunge (2 x 50/35)

DB STOH

AB Mat sit-ups

Thursday:

Strength:

A) Snatch Complex Power Snatch + Hang Power Snatch + OHS

Conditioning:

5 rounds for time

12 Power Snatch (40/30)

12 Push-ups

30 Air squats

Friday:

Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
When I Represented Great Britain

From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.


So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.


At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.


I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.


It also doubled up as the selection race for the European Youth Championships to be held in Italy.


As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?


Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.


My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.


Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.


Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!


Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.


BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.


For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.


What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!


By Jess Towl, Endurance Coach

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
Endurance #25-2

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

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
Ladies Run Club #25-2

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.

PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. 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 2km at 10km pace into 400m repeats at 3km pace.

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. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.

Sunday

Time: 06:00

Session: Dirtopia

Location: The Sevens, check WA for exact Location:

From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-2

We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after.  We finish the week with a double workout for Friday therapy.

Monday:

Strength:

Barbell Good Mornings into Banded Good Mornings

Conditioning:

AMRAP 20 Partner Workout

15/12 cal Ski

8 DL (120/80)

3 wall walks

Tuesday:

Strength:

A) Kipping Pull Ups + Ring Rows

B) Wall Balls + Goblet Wall Sit

Conditioning:

In a 3 Minute window

30/24 Cal Row

10 burpee over the rower

AMRAP in the remaining time Box Jump steps down

rest 2 mins

x 4

Wednesday:

Strength:

Push Press + Push Jerk

Conditioning:

30-20-10

Alt Db Reverse lunge (2 x 50/35)

DB STOH

AB Mat sit-ups

Thursday:

Strength:

A) Snatch Complex Power Snatch + Hang Power Snatch + OHS

Conditioning:

5 rounds for time

12 Power Snatch (40/30)

12 Push-ups

30 Air squats

Friday:

Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
Specialty Class #25-2

ENGINE

Running into your Mikkos Cals from last week for Erg intervals into Running.

GYMNASTICS

This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!

HYROX

Hyrox Specific Strength work into running into a sled and farmers carry workout.

MOBILITY

There is no mobility this week. It will resume on Saturday, 25th of January.

PURE STRENGTH

On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.

WEIGHTLIFTING

This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
When I Represented Great Britain

From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.


So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.


At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.


I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.


It also doubled up as the selection race for the European Youth Championships to be held in Italy.


As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?


Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.


My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.


Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.


Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!


Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.


BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.


For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.


What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!


By Jess Towl, Endurance Coach

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
Ladies Run Club #25-2

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.

PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. 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 2km at 10km pace into 400m repeats at 3km pace.

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. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.

Sunday

Time: 06:00

Session: Dirtopia

Location: The Sevens, check WA for exact Location:

From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-2

We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after.  We finish the week with a double workout for Friday therapy.

Monday:

Strength:

Barbell Good Mornings into Banded Good Mornings

Conditioning:

AMRAP 20 Partner Workout

15/12 cal Ski

8 DL (120/80)

3 wall walks

Tuesday:

Strength:

A) Kipping Pull Ups + Ring Rows

B) Wall Balls + Goblet Wall Sit

Conditioning:

In a 3 Minute window

30/24 Cal Row

10 burpee over the rower

AMRAP in the remaining time Box Jump steps down

rest 2 mins

x 4

Wednesday:

Strength:

Push Press + Push Jerk

Conditioning:

30-20-10

Alt Db Reverse lunge (2 x 50/35)

DB STOH

AB Mat sit-ups

Thursday:

Strength:

A) Snatch Complex Power Snatch + Hang Power Snatch + OHS

Conditioning:

5 rounds for time

12 Power Snatch (40/30)

12 Push-ups

30 Air squats

Friday:

Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
Specialty Class #25-2

ENGINE

Running into your Mikkos Cals from last week for Erg intervals into Running.

GYMNASTICS

This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!

HYROX

Hyrox Specific Strength work into running into a sled and farmers carry workout.

MOBILITY

There is no mobility this week. It will resume on Saturday, 25th of January.

PURE STRENGTH

On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.

WEIGHTLIFTING

This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
Endurance #25-2

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

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
When I Represented Great Britain

From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.


So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.


At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.


I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.


It also doubled up as the selection race for the European Youth Championships to be held in Italy.


As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?


Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.


My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.


Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.


Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!


Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.


BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.


For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.


What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!


By Jess Towl, Endurance Coach

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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
When I Represented Great Britain

From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.


So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.


At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.


I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.


It also doubled up as the selection race for the European Youth Championships to be held in Italy.


As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?


Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.


My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.


Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.


Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!


Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.


BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.


For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.


What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!


By Jess Towl, Endurance Coach

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

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

Dolor enim eu tortor urna sed duis nulla

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.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

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

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