Snape Wood Sunday? I’ve got that in the plan. It means we need to squeeze 4 runs in again due to missing the long run. But hopefully that will be ok as none of them are longer than 60 mins. Any problems let me know, keep up the great work Michelle.

110 Points Target

110 Points Achieved

Week fully completed ☑️ 😊 loved the mix up this week, still lots of hard work, hills etc but it was really nice to have a week without a long run 😊 I absolutely loved today’s XC at Snape wood. I really like Sunday long runs don’t get me wrong but this was really nice to mix it up and just have a week without. I feel great that I managed to complete everything again this week 😊

Yes another excellent week and it does highlight that the long run isn’t always a necessity. I’m glad you really enjoyed XC and felt strong. Keep up the great work Michelle. A pleasure to work with 😁

MONDAY

0 Points

A long day at work and most welcomed day off training as the HR’s 5k race was full off efforts the day before 😊

Sounds like the perfect day to have a rest.

TUESDAY

25 Points

Well that temperature was a little shock to the system 🥶 Track session completed with WU and CD 😊 Felt a little less go in me today ! Might have been the weather, maybe my efforts Sunday, who knows but I did my very best and feel like I tried very hard on each set of laps 😊 Jusr a little heavy legs. It was nice to have a good group there today pushing each other on. Can’t lie thought I preferred last weeks ramp it up session on the Tuesday evening on the seafront, think I’m just not a huge lover of the track 😂

Really well done Michelle. Track can be a bit monotonous at times . After all it is just running round in circles time and time again. So I do understand that. I think that’s where tweaking the pace and having those targets helps. For me when I do a session like this I’m trying to make sure I hit my target time for as many as the 9 reps as possible, making it a little game in my head, that adds to the enjoyment. Another strong session ticked off which is the most important thing. I hope to back at track over the next few weeks.

WEDNESDAY

18 Points

I was in 2 minds this evening if to run on the treadmill 🥶😂 or go along to the club run….. which I did for my 60 mins easy. It was freezing but we did warm up eventually! It was good and I was pleased that I went, we had some hills, but I kept it at a good conversational pace.

I’d always recommend the group as that social interaction is good for our minds. Our we wrapped up enough. In theory if we wear the right gear we should never be cold on a run 🤔 But excellent work Michelle.

thursday

15pts | Michelle S&C

15 POINTS

So slightly more challenging and time consuming. To save time you can superset some exercises. What does that mean? Well rather than having 60 seconds recovery after your Kettlebell Swings, use that 60 seconds to do the Farmers Walk. And then go back to the Kettlebell Swings again. So you’d alternative 2 exercises and once, then have a short break before doing the same again. It saves as much as 15 mins that you’d otherwise just be standing around. Any issues let me know.

15 Points

After a busy day Christmas shopping I was feeling more like putting my feet up 😂 but that would mean nothing else would get done, so I jumped in the gym and got it done. All feeling ok, my back and glute was a little tweeky as it sometimes is on my right side but I was just aware and made sure I didn’t over do it. Planning to wrap up warm for my 45 mins easy tomorrow 🥶

Really well done for getting this done. I think when you have that urge just to sit down, remind yourself you can still do the session and have a nice relax afterwards, and you’ll feel much better for having done the workout. Great work Michelle.

FRIDAY

Lovely lunch time run through the park for my 45 mins easy. Met my friend Jamie who has asked me to help her start running, which is so good for my easy runs as it keeps me at a really easy conversational pace. She’s actually very good 😊 I’m really unsure why but my heart rate was really really high today considering it was a really easy pace, it was at what it usually is when I’m in a race, I didn’t notice it as such in myself but it’s what my watch was reading. Well it’s back down to 54 now which is usual for me 🤷‍♀️ it was really beautiful in the park today, the lakes frozen over and lots of leaves around on the ground, it was not as cold as I expected and the sun was shining 😊

SATURDAY

SUNDAY

38 Points

Where to start …. When I arrived very early it was pouring down 🌧️ I questioned my life choice for a moment 😂 but after what felt like a 2 mile walk to the start the rain stopped, I absolutely loved this, it was a complete mud feast, very hilly and slippery but I just loved it, I can’t lie I held back in places down hill as I lose my bottle as it was so muddy and slippery but every where I could I gave 110% and pushed. I felt strong and just enjoyed it 😊

This feedback has made my morning. This is what it’s all about. To feel strong and enjoy a tough race like this. So pleased it went well. And a lot of that is down to your hard work in your training. Great stuff Michele. One day I will commit to XC.

MONDAY

Rest Day

TUESDAY

25pts | 800-400-200 x 3

WEDNESDAY

18pts | 60 Mins Run

thursday

15pts | Michelle S&C

FRIDAY

14pts | 45 Mins Run

SATURDAY

Rest Day

SUNDAY

38pts | X Country (Race)