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  • November 17th - 23rd

Sometimes the schedule looks much worse than it is. This week is one of those weeks. As the two short S&Cs fill a couple of days where you are resting from running. 3 of your 4 runs are done at a lighter pace. If you wanted an extra rest day we could combine the weekend runs into one long one? 🤔 I know how much you love a 2 hour long run. I’ve also put efforts Tuesday simply to give you a rest from the Winter 5k and if the legs are tired Monday perhaps switch legs and core around. Keep up the great work Phillipa.

90 Points Target

Managed the main sessions – combined Saturday & Sunday and ran for longer than I thought I could – pleased with that! Still feeling strong. Didn’t manage the legs and core. It’s been another of those weeks. This week should be better though.

Still a really good week. And as you say, got the key sessions done including a lovely 2 hour run. So good to take the positives and glad you are feeling strong. You’ve earned that feeling. Well done Philippa.

MONDAY

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15 Mins Legs

5 POINTS
Squats 45s x 2
Calf Raises 30s x 2
Split Squat 60s x 2
Wall Sits 60s x 2
Single Leg Deadlift 60s x 2
Crab Walks 30s x 2

15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.

TUESDAY

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Hill Reps 60-45-30

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

22 Points
Felt strong and steady on the uphills and ok on the downs. Best hill session yet. Thanks.
Fantastic. I think that highlights just how well you are doing right now. It’s great when things feel good. Keep it going Philippa.

WEDNESDAY

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60 Mins & Strides 🏃‍♀️

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

22 Points
Thursday Bimble. Quite pacey for a Bimble. Followed by approx strides. All good. 👍
Super!! Great to see so many out for Sue’s birthday run. Well done Philippa.

thursday

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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!”

FRIDAY

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15 Mins Core

5 POINTS
Russian Twist 45s x 2
Plank 60s x 2
Dead Bugs 45s x 2
Flutter Kicks 45s x 2
Glute Bridge 60s x 2
Side Planks 30s x 2

A really quick 15 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

SATURDAY

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30 Mins 🏃‍♀️

9 POINTS

30 Mins @ Easy Pace RPE: 3

Nice and easy. Smile, relax and enjoy. Love life!

SUNDAY

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90 Mins

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

36 Points
So, managed 2hrs today with Lindsay’s group. Wind and rain. Great bunch though. We enjoyed ourselves very much. Didn’t do 30 mins on Saturday.
You’ve changed. Enjoying a 2 hour long run. Look what you have become. I love it. Especially in those conditions, and you enjoyed it too. Fantastic running Philippa!!

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