• November 17th - 23rd

A well deserved recovery week. Soak it up, some tough weeks coming up and this will allow the body to recharge and be fresh for the next 3 weeks of training.

80 Points Target
78 Points Achieved

A good week – feeling strong

Great work Karl. Just what we needed this week, a slightly lighter week and glad you’ll feeling strong right now. It’s a beautiful feeling to have. Keep up the great work.

MONDAY

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5 Points
TR 85%
Excellent work Karl

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 85%
Tough, but another good session – really enjoying these Tuesday efforts
It’s a great session that one, especially in the cold because it just keeps rolling and you don’t have time to pause or overthink things. Really pleased to hear you are enjoying these and it’s a great opportunity to run with some stronger runners, especially Steve. Just wish I had footage of that last rep. Excellent work Karl

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 😜

22 Points
TR 85%
Good 60 mins and strides with the ‘stride gang’
I do love the strides gang!! Well done Karl

thursday

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5 Points
TR 85%
Great work Karl. Keep smashing these out.

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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80 Mins

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points
TR 85%
Good steady 80 mins
Excellent work Karl!! Just what the doctor ordered for this one.

SUNDAY

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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!”