• November 10th-16th

Winter 5k added. Looks a much better week, no long run now and a couple of easier midweek sessions. Treat Sunday as a no pressure free hit at a 5k. After all you’ve only just entered. So absolute no expectations, you’re running well, go out there and give it your best shot and see what happens. Be happy to be part of such a great club, whatever the outcome.

95 Points Target
94 Points Achieved

A good week I feel. Today was good, pushed on and gave it lots-I do t feel I’ve pushed that hard for a while and it felt manageable 💪🏻 I’m rather proud today!

If you’re proud of yourself when your head hits the pillow each night, you can’t ask for much more. I think you’re doing great right now, but also doing it with a really positive mindset that is influencing others to be the best version of themselves. “Work hard and be nice to people”. Keep doing that as you are and life will be rosey. Well done Kirsty.

MONDAY

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5 Points
Booooom! 💪🏻
Yes. Great start to the new week. Well done Kirsty 🍊👊

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!

24 Points
TR 80%
Nasty headwind!!!!! I think I did ok………
Given the conditions the pace looks really strong and you were running well in those shorter reps. Very impressed, especially given the time of day. Don’t know how you do it. Great work Kirsty. Have a fab day,

WEDNESDAY

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40 Mins

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
TR 80%
Not a bad run, we got some grief from some horrid youths, shook a couple of the girls up 😳🤨 but as a run was ok, probably a touch fast
FFS! I’d be inclined to report that to the police as that is just not ok. These youths of today need a good clip round the ear (polite way of putting it). Well done for getting out there and running in numbers keeps you strong.

thursday

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5 Points
Completed it mate!
Love that saying 😂💪 Well done Kirsty.

FRIDAY

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
TR 60%
It was an in Kirsty’s head kindda run! Early, humid, drizzly, the ridge! Need I say any more? Still controlled and completed
Got it done. At the end of the day that’s the most important thing. And if you beat the head demons and the Ridge you’ll be mentally stronger as a result. Well done Kirsty.

SATURDAY

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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!”

0 Points
Rest day, still managed 13,000 steps!
😂 Good to keep moving, even on rest days. Decent effort that, 13k.

SUNDAY

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Winter 5K

30 POINTS

10 Mins WU @ Easy Pace RPE: 3
8 x 100 Metres Strides RPE: 9

5K @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Always a great race and seems to create a different atmosphere to parkrun despite being on the same route. Feels more like a race and I’m always amazed at the impressive times that are produced in these Hastings Runners races.

30 Points
TR 75%
Wwwoooooo what a run! Pretty pleased with myself right now! 💪🏻
Fantastic, another really strong performance. As I rode my bike in that last stretch I was so impressed with your form. The posture was great, the foot contact looked perfect and you seem to be gliding along. So many positives to take from this one. Excellent running Kirsty.