• November 17th - 23rd

A strong week with 4 runs including the 2 hour long run. You’re going great guns at the moment so keep up the excellent work. Just the one session this week so plenty of easy miles to enjoy. I think this might be the only week in the plan where there is only 1 main session (eg intervals/tempo or hills).

105 Points Target
105 Points Achieved

Good week this week, today no pressure LR, looking forward to next week. Happy with my effort this week.

Superb week. Exactly the target points and feels to me like you’re removing that bit of pressure off yourself and being less critical, which is great. But just getting it done and letting everything else fall into place. Fantastic work Kirsty. I’m very happy 😁105

MONDAY

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5 Points
Have I told you I hate Russian twists? Did this before I talked myself out of it!!!!🫣🤣
Almost as many times as you’ve told me how much you hate the Ridge 😂 I find it helps just really focusing on the abs, keeping them solid and avoiding any movement. That way you feel super strong when doing them and can almost feel the magic happening. Great start to the new weeks though Kirsty.

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
TR 80%
That was fun!!! Old London Road…. Starting to feel the training effect of regular hills
It’s a good session this one, nice to mix up the target times. I love the fact you are doing the same session as the team now but getting it done 13 hours earlier. Feels like you’re the leader and setting the example for the rest to follow. Excellent work Kirsty and glad to hear you are noticing the difference.

WEDNESDAY

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50 Mins

15 POINTS

50 Mins @ Easy Pace (RPE: 3)

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
TR 80%
Solo TWR today. The girls are either sick or busy tonight! I so missed running with them, evening runners are not as friendly as morning runners! 🤣🤣🤣 but I smashed it. I felt good, strong, calm and cruised that 50mins! Wwwwoooooooo
Well done Kirsty. Keep sticking with the TWR. You can actually put a listing in the Hastings Independent Newspaper if you wanted. I did that for my PB Runners efforts and had an enquiry this week. Really pleased to hear how good you felt. I know what you mean about morning and afternoon runners. Same logic with village and town people. One group says hello, the other looks straight at the ground. I need to move to the village and run early in the morning I think 😂

thursday

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5 Points
TR 80%
Discovered you can make a cuppa while doing bear walks! That was a win today!
😂 I’m not sure I could, but then I am a man and we are useless at multi tasking. Great work Kirsty.

FRIDAY

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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
TR 80%
So. The ridge and I bossed it!!!! Although got confused times it that I got back for 50mins so had to add an extra 10 on. Oh and the ridge that I love 😳……only got a local legend, clearly I’m running it too often 😉😆 but that felt goooood today, didn’t stop running-well until I got to 50mins! Oh yeah, check out my strides…… 💪🏻
Superb! Gotta love a local legend. That always puts a smile on your face. And to own one on the busiest roads in Hastings is not easy. Great work Kirsty and excellent job on the strides too.

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!”

0 Points
Proper rest day today…..
Always good to have one of these, especially at this time of year.

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
TR 70%
Long lazy no pressure! And got another flipping local legend from the ridge….clearly running it too much! 🤣 turned a bit too early….it gets DARK past Bannatynes so had 30mins to make up, it was tempting to head home but stuck it out! 💪🏻
Fantastic effort Kirsty. Great choice there at the end to keep going and get the 2 hours in. Love where you’re at right now with your running and the positive mindset. Keep telling yourself how awesome you are. Local legend awesome!!