• November 24th - 30th

Just the 3 runs this week but we go longer on Sunday to really work on the endurance. That keeps the options open for the Spring and will really be a good sign of where the fitness is at right now. If the knee becomes problematic on that long run then definitely just ease back and keep it a touch shorter. It’s a quiet time of the year so we don’t want to be pushing too hard, and definitely not picking up an injury.

100 Points Target

Did 120 as toes were bleeding (new trainers needed) if possible can you put 140 for next Sunday. Felt strong tho but couldn’t of managed another 20mins with painful toes 😣

Ouch, that sounds quite grim. Well done for battling on and no worries for cutting it short. I don’t blame you. I’ve tweaked next Sundays run so we can fit in those extra mins.

MONDAY

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5 Points
Enjoyed no issues
Yes Adrian, great work!!

TUESDAY

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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
Really enjoyed the session felt good the whole time 😀
Great to hear. Pace was excellent. Running really well right now. Keep it up Adrian.

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
An enjoyable run with the group nice and steady. Strides completed ✔️ no concerns 😀
Was great to see you and Karl doing your strides as I drove in for the meeting. Well done Adrian

thursday

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5 Points
Completed 👍
Excellent work Adrian

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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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!”

SUNDAY

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140 Mins

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.