• November 24th - 30th

If all went well with the running last week we can push the time a little bit this week, but without going overboard. The first 4 weeks are all about consistency and slow progression. Any problems let me know.

75 Points Target

MONDAY

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Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
TR 85%
sled push, push up superset x 3 Wallball (5kg x 10), Slamball (7kg x15) superset x3 Pinch press (8kg x 8 x 3 sets) Trap bar deadlift- working up to 70kg x 3 Airbike 30 sec x 15 situp x3 super set Felt tired today and couldnt push as hard
Sounds like another very challenging session. “Pinch press” is a new exercise to me but looks a good one. You’re clearly working very hard in these sessions and will be stronger as a result. Well done Lucy. Excellent start to the week

TUESDAY

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40 Mins

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
TR 95%
40 mins completed. Managed to run almost consistently over those 40 mins only stopping when I had to let a car past! I did a good 10 min warm up so felt this went well. Ankles and side of legs a little sore, but this doesn’t feel too bad. Think I had some more in the tank for running further. So looking forward to longer run at the weekenend. I did take this super super slow and not trying to change my form.
Fantastic, so glad this went well and didn’t cause too much discomfort. If you want any warm up tips just ask. I can share some drills and dynamic exercises which are good and could help with the aches and pains. No need to worry about pace at all right now, as you get fitter that will naturally pick up. Great work Lucy. Loads of positives to take here.

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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45 Mins Spin

15 POINTS

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

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

15 Points
TR 75%
Completed. Found it hard this morning. Had a long driving day yeterday and a couple nights bad sleep. But done!
That must have been an early one? Really well done for smashing this out. I think with sleep it’s important not to try and let one or two bad nights set us into panic mode, as often we can catch up. Like with the training as long as we get enough across the week we’ll be fine. I used to really panic when I had 1 night sleep, but now I know it’s not an issue as long as it doesn’t become 3 or 4 bad nights sleep. Excellent work though Lucy, hope you can up tonight on your shut eye.

FRIDAY

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Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

25 Points
TR 100%
Morning class: Single arm bent over row 17.5kg – 3×8 Sled pull 3 x 10m B stance dumbell deadlift 20kg 3×8 landmine press 3x 8 20kg kettlebell deadbug 8kg 2×10 weighted crunch 5kg 2x 15 Then did an evening class of olympic weightlifting squat clean 35kg hang power clean and jerk – 25kg Snatch 15kg Felt good today, strong and no aches pains or niggles
Oh some extra bonus points. I read all these exercises and weights, and I’m so impressed. It also gets me thinking, always be nice to Lucy, cos she’s tough 😂 Fantastic work though. Great to hear you feeling so strong.

SATURDAY

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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.

20 Points
TR 85%
Did just under 60 mins. My route took less time than expected. I’d be interested on advice on this – how do I best plan for timed routes – do I plan for something longer just in case I am quicker? I am limited in options in routes from my house as its rural lanes – shortest loop is 6km, so its out and back for most which gets a bit boring. I also live on a steep hill, so doing extra at the end to get to the time is an utter killer. Anyway, this run, kept it easy and it felt okay, I was probably a little tired not having a rest day before this longer run. This was also a hilly route and I did struggle on some of the bigger uphills. Spring/summer earlier this year, I did get really good at hills (there is no avoiding them near me), and I have lost a lot of that, but keen to get back to hilly training.
I’ve actually got a 60 min easy hilly session on the platform which earns you an extra 6 pts. So if most of your runs are hilly then I can put that in for those bonus pts. I think with the limited options for where to run it might just be a case of having to repeat part of the route again to hit the time. I know that’s a bit dull, but might be the only option unless travelling to a different start point. It’s tricky really, priority has to be finding a route which is safe, if running on the lanes. Hills are not essential really, but they will build strength. I mean London is a pretty flat marathon in truth, so when the time comes to do those bigger runs, a flatter route would be idea. Am I right in thinking you are near Etchingham? If you drive the Cuckoo Trail would be the best option as we up the distance for the long runs. I have done a lot of marathon training there in the past.

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!”