• November 17th - 23rd

Let me know if we need to move all the days around. Hopefully in a few weeks we’ll establish a good routine. Track sessions are quite light at the moment focusing on speed, but as we approach HHM they will switch to endurance, get a bit tougher with longer reps. So should help with progression. Any problems let me know. Hopefully a strong start to the plan.

120 Points Target

Good week, few sessions I did a bit less than prescribed but almost in the groove now and think first couple of weeks just takes a bit of used to getting into the new routine.

Yeah a new routine takes time and some of the sessions which didn’t work out were no fault of your own. At this stage of the plan as well we don’t need to panic, as time is on your side (to some degree). So a good solid week to kick start the plan. Well done Mitch.

MONDAY

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20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

24 Points
TR 70%
Amazing session, struggled to keep pace from about effort 6 onwards but just got through it keeping it consistent. Thank you loved that!
Pleasure. It’s a tough one that as the recoveries always seem so short. Really impressed with your efforts and pace tonight. Great way to start the week. Well done Mitch!

TUESDAY

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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!”

WEDNESDAY

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CrossFit

15 POINTS

A good way of getting in some strength work but also some additional cardio!

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.

15 Points
TR 60%
Missed the swim like an idiot, crossfit felt rubbish was a boring session, 4 year old is sick so counting the days before Im fully infected too, already feel a bit achey. NEED to get back to swimming on Sunday before it turns into a problem. Also with the cold and dark my diet has got pretty bad, any tips for getting that back in check at least until Xmas?
Of everything in the plan, the thing that worries me is the crossfit. Because that’s the one where things are out of your control in the sense they will dictate the session and it only takes one exercise that the body isn’t used to and you’re going to ache for 3-4 days. Hence why I think it’s super important when doing it just to be really smart with the weights. In terms of diet, it’s really about making the right purchases. If you have the wrong things in the cupboard, you’re going to eat them. Also, if you schedule allows planning out your meals can really help. So Monday might be pasta day for example….and so on. I personally try and stick to a routine with the only thing that varies is my evening meal. Always happy to discuss, but definitely not an area of expertise for me. But the saying “you can’t outrun a bad diet is true”. And if you don’t fuel well and eat healthy you’re going to struggle with the training. I wouldn’t worry this early about the swimming either. I think of the three disciplines, given the time in the water, and the fact it comes first, worries me the least (at the moment)

thursday

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30 Mins Spin

10 POINTS

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

Sometimes it can be good to reduce the impact and get the heart rate up with some cross training. Plus spin classes can be great fun.

10 Points
TR 70%
Did a race on zwift.. definitely not at my peak with shorter races (30mins or so) which feels a bit bad, but im sure improvements are being made elsewhere. HR was pretty nuts after an attempt to sprint at the finish line.. always a fun one.
It will come and often takes time. Fitness is an odd one as often you’ll go through periods of 6-8 weeks, where you’re working hard and it’s not reflected in the times, then out of nowhere suddenly you’ll smash out a quick parkrun or session on the bike and be like “Where did that come from”. It can then improve confidence and you can push on from there. So always something to bear in mind, especially in the first few months of the training.

FRIDAY

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CrossFit

15 POINTS

A good way of getting in some strength work but also some additional cardio!

15 Points
TR 75%
Great workout consisting of: 20mins of 600metre bike 10 deadlifts 15 box jumps Went lighter than prescribed on the deadlifts as you’ve mentioned and really enjoyed this one, keen to get my big running session in tomorrow. Hope you’re having a good week too!
Great work Mitch. I think for now, at this stage of the plan, dropping the weights is a really smart move. Avoiding any DOMS that will effect the other sessions is crucial and once you settle into that routine, then you can slowly add on the weight again. But never be in a hurry to lift heavier. The most important thing is staying consistent and injury free. Not a bad week thanks for asking.

SATURDAY

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100 Mins

30 POINTS

100 Mins @ Easy Pace (RPE: 3)

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

13.5 Points
TR 70%
Ran for about 45mins, long story short involving treadmills, angry partners and losing one earphone in the rain.
Crikey that sounds eventful. Something is always better than nothing. That’s a good attitude to have when not completing a session so we don’t get too deflated. This early in the plan it’s not too much of an issue. Hopefully things have calmed down now.

SUNDAY

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150 Mins Bike

15 POINTS

150 Mins Bike @ RPE 3-5

A decent workout on the bike. Less impact that running, but not as many training points 🙄

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.

20 Points
TR 70%
Good sessions today, bike was only 110mins but been a bit strapped for time with child this week.
Well done Mitch. Yeah it’s always going to be a balancing act. Sometimes what you can do if time is limited is change the intensity of the session slightly. But a good day all the same. Great work.