I’ve switched the long run to Saturday. My advice would be start at 8am and include parkrun. Then for the whole 2 hours there will be people around and it keeps the run more interesting. Another solid week of training though. Keep up the good work Alison.

95 Points Target
95 Points Achieved

All good. A few swaps around but I think I achieved a lot.

Nailed it. 95 points on the nose. Fantastic work Alison. Another really strong week. and shows that we can switch things around and still hit those targets.

MONDAY

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4 Points
All good today.
Great to hear. Well done Alison

TUESDAY

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24pts | 20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

24 Points
Enjoyed this but probably did go off too quick on some of the runs. My ankle hurt a bit on the last few but it seems fine now.
Well done Alison. Another strong session. It can be hard to maintain pace on these shorter reps and it’s natural to go off a bit too fast. Keep an eye on the ankle, hopefully just a little niggle.

WEDNESDAY

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18pts | 60 Mins Run

18 POINTS

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.

18 Points
Went with the 4.5-5 mile group to keep the pace down. Was much slower than usual but a good run with hills and my ankle was fine.
That’s great to hear that the ankle felt good. Sometimes a drop in pace isn’t necessarily a bad thing as it can work our muscles differently. Well done Alison

thursday

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4pts | 12 Mins Core (S&C)

4 POINTS

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

4 Points
All done.
Fab work Alison. Well done!

FRIDAY

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9pts | 30 Mins Swim

9 POINTS

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

9 Points
Enjoyable swim.
Really pleased to hear that. Well done Alison

SATURDAY

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36pts | 120 Mins Run

36 POINTS

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

36 Points
I didn’t manage 2 hrs but then again it wasn’t easy pace. I ran much faster for parkrun. I ran 40 mins, 29.5 mins, 25 mins with the Parkrun in the middle ran at rpe 7 even though I was slower against the wind!
Great feedback thanks, because I can then work out the total effort (pts) which is exactly 36. That’s why it’s good to have that awareness of your RPE. 2 hours plus a higher effort parkrun would have been too much today. Well done Alison and nice to run with your briefly.

SUNDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

PBrunner
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