• November 10th-16th

Lots going on here which is great and plenty of gym stuff. I appreciate we might need to tweak this over the next few weeks to find the best use of Bannatynes so let me know. The most important thing for me is not the sessions themselves, but making sure you are training at the right level and not overdoing things.

110 Points Target
139 Points Achieved

Everything completed one way or another, and a little bit more. I am exhausted, but at the moment I need to keep exercising, but if ianything goes wrong it will be my own doing!

139pts is a lot. So I would say be careful, especially as you’ve got a lot going on. I’ll use Lou W as an example. She was in a similar position and over training in regards to her pts targets. She was running well but then got injured after the Kings Head Canter. It seems she’s listened now and reigned in the training and just ran one of her best 10ks ever. Less is definitely more sometimes. If you need to put the time in for headspace, go with the easier option, eg 30 mins swim or easy bike as opposed to a tough class or run. You’d be really annoyed with yourself if you did get injured doing too much.

MONDAY

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Gym Workout 💪

15 POINTS

Keep the gym stuff simply and always ensure any changes are small.

15 Points
Not the best of days, late finish from work, so missed ASPT and couldn’t be bothered to go to the gym. But I did 40 mins of a home S&C session and stair runs to get some cardio warm up. Thanks for the get well wishes, unfortunately he had malignant skin cancer, so it’s all tests for spread and more removals. Jake is off to look after them 1st. Hope to get up to the gym for a row tomorrow evening, where does that come ? S&C
Sorry to hear that about your dad! That’s very kind of Jake to help out. You have a lovely family 🧡 I think from quick research we are looking at a 1:1 on the rowing in terms of pts. But again a great alternative due to the lack of impact. I think the bike, elliptical, swimming and rowing are great alternatives for you in particular and could add longevity to your running. If you let me know beforehand how long you plan to row for I can include that on the dashboard. I’ve just started working with a triathlete in fact and hoping my pts model translates well for that discipline too 🤞

TUESDAY

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Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

30 Points
Last track for a while, no more Tuesdays off😳. I’m not a great fan of efforts but of course see the benefit, I kept walking in the breaks, so left my watch ticking throughout. It was good clear my head, a tax bill and Jake with Flu, has not improved my mood. I quick 20 min row at Bannatynes completed my morning .
Great work Su. Loving the top as well 🧡 Yeah they are hard work and in the moment, not particularly enjoyable. For me it’s about setting little challenges with myself. Very much time or pace related and that keeps me motivation. I get disappointed if I don’t hit my splits for example. Nice 6pts bonus points banked for the row as well. My gym session started interestingly today as I kind of took the wrong path into the gym following the arrows which guides people to the help desk, not the stairs I was looking for. I then saw a fellow runner I knew and when trying to squeeze through a tight gap very nearly tripped over the treadmill they were using. A tad embarrassing.

WEDNESDAY

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45 Mins Spin

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

15 Points
Hope you are over the embarrassment!😲 Spin was torture🥵, another level!!! I’m mentally and physically exhausted and not sleeping, so I’m listening ( a little) to my body and will rest tomorrow and move the swim to Sunday after a spin class. I know it’s a bit of overload, but it distracts me at present, and once in Wales it will all calm down. Just running and some weights, and maybe a sea swim 🤔
Sorry to hear you are not sleeping. Definitely adjust if that’s the case. As you say Wales should be lighter. I’m not sure it’s supposed to be torture? But shows it worked you hard and perhaps something, that if you do try again will help long term with the fitness. Well done Su and no worries for juggling the other bits around.

thursday

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Bimble💙 & Strides

22 POINTS

60 Mins @ Bimble Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

22 Points
60 min treadmill bimble and strides as I’m on call. Plodding along minding my own business, when lots of torches appear below in the car park, a possy of Bimblers to wave and say hi!!!🩵🩷. Got to love a bimbler. 😜. Jamie, Caitlin and Martin Snape for company indoors too! Not a bad run after all.
That’s lovely and great to have those in the gym too. I think that’s what tempting me to join Bannatynes is the people I know who go there 🤔 Lovely for the Bimblers as well, especially the part about those on the level below waving back at the crazies in the car park 😂 Excellent work Su.

FRIDAY

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30 Mins Swim

9 POINTS

30 Mins Swimming @ Easy Pace (RPE: 3)

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

9 Points
Completed on Sunday, as I had my rest day Friday as depleted of all energy. 50x20m completed today, and a short front crawl practice.
Nice, front crawl coming into the equation. That’s exciting. And well done Su. Making the most of having that pool at your disposal.

SATURDAY

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parkrun

30 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

27 Points
WU and Parkrun ( high ish effort with Andy on a slow run 😊), in my top 5 for this year, which I’m happy with all considered! No cool down though, sorry coach. Back home to housework instead 😳. Beautiful morning, when rain was forecast ☀️
What? No cool down? 😂 That’s ok. Especially as you managed a top 5 parkrun!! You are forgiven and some high octane housework has to be worth the missing 3pts right?

SUNDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

21 Points
So I rested Friday, and today was a 45 min spin and then Fridays swim. I know it messes up the week ahead, but I will be careful! Friday was a true rest, I didn’t even make 5,000 steps!
You? Resting? Surely not 😂 No worries about changing it up. As I said before I appreciate it will be up in the air whilst things settle with the gym but as long as we get the training level about right then I am happy. Was spin torture this time?