• November 17th - 23rd

We are a little ahead of schedule in terms of the target (100pts) this week, but it’s good to have some in the bank sometimes. Another good week with a really good session Tuesday and a solid week thereafter. Just a case of keeping things consistent. Keep smashing it Jim.

100 Points Target
95 Points Achieved

Bit of a mare this week and hopefully be on it this week but on call so we will see where we go this .

I wouldn’t say that. We hit 95% of the training which is something we always want to aim for. Granted it was a little off plan, but that’s fine, especially given the gritting. I think give yourself credit for what you did achieve this week. I’m happy with the work you put in.

MONDAY

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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!”

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 90%
Yeah thought I done well on the uphills but possibly slow at the last two
Great session Jim. It’s a tough one and consistency is the key. Keep showing up and hopefully that fitness will continue to improve. Glad Shaun liked it as well. Tuesdays are open to everyone and I appreciate you inviting him along.

WEDNESDAY

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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!”

thursday

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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
TR 100%
Had a lovely easy run with Mel from H&S until 2 minutes from the end got pain in left leg just above knee, good 5 minutes for it to go away hence why no strides were done might do them Sunday.
Oh no that doesn’t sound great. At least it came towards the end of the run. Sensible to miss the strides in that scenario.

FRIDAY

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TR 50%
Miss was gritting but that’s no excuse.
Getting started is often the hardest thing. Once you do that first exercise the time can fly. Next week.

SATURDAY

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Easy parkrun

9 POINTS

parkrun @ Easy Pace (RPE: 3)

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

18 Points
TR 100%
Loved it nice and easy but can’t do easy I know coach but felt good at the end number 78 completed
Great work Jim! I’ll give you some bonus pts given you pushed a bit harder and did the extra beforehand, so on this occasion I’m happy it wasn’t truly easy. And that’s something to bear in mind going forward. I’ve you’ve missed a session or two in the week, you can earn more pts by working harder on an easy run. Same time, just more effort and more points.

SUNDAY

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30 Mins Swim

9 POINTS

30 Mins Swimming @ Easy Pace (RPE: 3)

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

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 90%
Done Sunday afternoon Solo Run very nice and easy, sorry no strides this week Or core or swimming
Well done Jim, never easy to get out solo on a Sunday afternoon. I appreciate the gritting will have an effective on the energy levels so no worries about those few sessions. New week coming up.