• November 17th - 23rd

I’ve put a couple of S&C sessions in there but you can switch the Sunday one for a class. We are a little short on pts this week with the current schedule but the most important thing is you enjoy your holiday, plenty of time to make up those points over the next few months. I hope you had a fantastic trip

90 Points Target
98 Points Achieved

I think I managed to get some extra points in.

Full of confidence at the moment after Lárnaca. I think it helps I’ve lost a stone of weight it makes running easier.

So pleased to hear that. You look in good shape at the moment and it will definitely help your running. That’s three really good weeks on the spin 103%-108%-109%, so hitting the targets with a little bit extra, without over training like you had been previously. So perfect. So much to be positive about right now and hopefully the start of a really good run. Great work Lou.

MONDAY

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10 Points
Done this with the watchful eye of Sue 😆no slacking for me
No hiding place when Sue is watching. Great work Lou. Safe travels.

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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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 😜

18 Points
I did this Tuesday minus the strides. L swap them in on Friday. But they’ll be hulls so that’s 10 seconds aren’t they?
Well done Lou. Good to get another run in whilst away. Yes if doing the strides on hills just switch to 10 second hill sprints. Hope you had a safe journey home and a wonderful time away ⛱

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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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.

22 Points
That seemed a bit fast with Tracy’s early group 🤣 I did more than 5 miles and a lot was up hill. Also did my 8 x 10 second up hill. Seemed a bit slow 🤣
Great work Lou. I think with the hill sprints when you’ve not done something like that for a while it might feel a little bit off pace. So I wouldn’t worry. Session done and pts banked which is the main thing

SATURDAY

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60 Mins Spin

20 POINTS

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

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

20 Points
Done this. Glad to be back at spin. I’m getting much better in riding at higher gears
Great work Lou. That’s probably where the gains are going to come from. Working hard in those higher gears will strengthen those big muscles #feedthequads

SUNDAY

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20 Points
So did 30 mins on the dreadmill. I have to entertain myself of it because I get so bored! Can only manage 30 mins Then for strength I did kettle bells :)
Great work Lou. Some bonus pts in the bank. The stationary machines are boring aren’t they? At least the Ellipticals at Pure Gym face the rest of the upstairs so I can people watch whilst trying to stay motivated. Well done a good days training.