• November 17th - 23rd

125pts at this stage of the plan is a good target. We will push that over the next few months but no need to do that just yet. Keep ticking off those sessions Lindsey. Any issues with the schedule let me know.

125 Points Target
130 Points Achieved

Good week. I think we and Klare said 28th to do park run challenge

Another excellent week. Really well done Lindsey. So 29th? This Saturday? I’ve got a rest day in the plan right now so would need to tweak that. Keep up the great work though.

MONDAY

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Pilates

10 POINTS

Always a good session to work on flexibility and strength.

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.

32 Points
Didn’t realise how hard pilates is until giving it a go these last few weeks. Give me a run anyway 😆 But I’ve heard its good for runners so going to keep at it! Good evening run slightly over as we got lost track of time/distance.
Yeah Pilates will really help. 10pts on the plan straight away. No worries for the extra few mins. To be honest it’s when the team do 54-55 mins on a 60 min run that I really get mad 😂 Well done Lindsey, great way to start the week.

TUESDAY

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800-400-200 x 3

25 POINTS

2km WU @ Easy Pace RPE: 3

800m @ Target Time RPE: 8 (120s Recovery)
400m @ Target Time RPE 9 (90s)
200m @ Target Time RPE 9
Repeat x 3 (120s Recovery between Sets)

2km CD @ Easy Pace RPE: 3

Chase those target times. You’ll be working hard here from the word go!! You got this. Make it count.

25 Points
Good group. Amie from heart and sole and her friend joined us which was good. Spent the whole session though trying to keep warm. I dont deal with the cold very well! Wasn’t keen on the 800s 😂 but got it done!!
Great work Lindsey. I did wonder who they were, nice to have extra runners along and hopefully the numbers continue to grow on a Tuesday morning. As horrible as those longer reps are, they are important as we progress onto some slightly more challenging sessions 🤔

WEDNESDAY

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PT Session

15 POINTS

Trust your PT.

Always explain to your PT what else you are doing this week so they can adjust the session accordingly.

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 😜

37 Points
Good PT Session. Upped the weights so really feeling it this week! Lead the 6.5 group good run other than the cold. Little bit of a hilly route but all good
Another excellent day. 37pts banked and it’s great when you can increase the weights as it shows you are getting stronger. Thanks for leading as well Lindsey.

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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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!”

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!”

SUNDAY

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120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
Absolutely loved this run! I was thinking of doing the XC not quite sure why as I hate mud. Glad I chose not too and decided to lead a run instead such a great group. Lots of looping back even though it was raining was really enjoyable!
Thanks for leading yesterday. Just for clarification, I might step away from the Sunday runs for a bit. Partly because I can’t run for that long at the moment and then back into marathon training. So I’ll just see what happens, but more than happy if you want to post and lead a group whenever you have a long run in the schedule. It would be nice if the HR coaching setup was a bit more organised but as you know, I tried to implement that and they chucked it back in my face, hence why I’ll stay in the background a little. I think just see how it pans out on a week to week basis and hopefully in the new year I can lead a few. Glad you enjoyed it as well given the conditions. Well done Lindsey