December 1st - 7th

If you ever want to do the track session on a Tuesday let me know and I can make sure you’ve got the same session as the others. Although it still worked out well this week as Mark and Manami were doing 20 x 1 mins as well. A bit of variety for the Sunday long run. If that’s not possible we could add in an easy 30 mins and make Sunday 120 mins easy.

130 Points Target

Not my best week what with granny duties and ending the week with a cold.

MONDAY

60 Mins Fitball

8 POINTS

A good class for stability and building core strength.

6 x 4 Mins

25 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 5K Pace (RPE: 7-8)
2 Min Recovery
x 6

10 Mins CD @ Easy Pace (RPE: 3)

Try and dial in your 5k pace here. I see a lot of runners going off too quick in the first few reps. So keep an eye on your pace, as those early reps should feel strong. It’s towards the end you’ll need to dig deep to maintain the pace. Let’s do this 💪

Due to looking after a sick grandson I couldn’t do what was on the plan so did some exercises at home

Well done Sue for at least getting some done at home. Hopefully we’ve been able to reschedule these for later in the week.

TUESDAY

0 Points

A day in London. Didn’t drink enough fluids. Did quite a bit of walking. Took stairs not lifts. Tiring to make up for missing Monday.

It can be tricky to drink enough when out and about. But good to get lots of walking in and well done for taking the stairs. I wish more people did that. I hope you had a nice day?

WEDNESDAY

Sue M Mon Gym

15 POINTS

Farmers Walk	2 x 70 Secs (12)
Spanish Band Squats	3 x 30s
Box Step Up	3 x 12
Kettle Bell Reverse Lunge	3 x 12
Leg Press	2 x 12 (70)
Rear Delt Fly Machine	3 x 12
Seated Row	3 x 12 (40)
Hip Thrusts	2 x 10 (20)
Kettlebell Deadlift	3 x 12
Swiss Ball Squeeze	3 x 12
Swiss Ball Dead Bug	3 x 12
Side Planks	3 x 30s
Calf Raises	3 x 10 (5)

Always feel free to tweak a few exercises if you want, just try and avoid working the same muscle groups twice.

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 😜

40 Points

TR 80%

Felt sluggish when I started at the gym . I sure due to 3 days with no exercise and been dehydrated yesterday. After a while I felt ok. Did an extra class at the gym to making up for missing fitball on Monday. My easy run became a walk as one of the group I was leading had a fall. We took turn in walking with the member that fell and running to a point and back. I only had 3 with me. The strides were ok.

Busy day and lots of pts banked. Sometimes there will be weeks like this where the plan gets disrupted, but there haven’t been many of late. Well done for cramming so much in though Sue.

thursday

6 Points

TR 90%

Yoga class completed

Excellent work Sue!!!

FRIDAY

Sue M Thurs Gym

15 POINTS

Stair Master	5 Mins
Wall Slides	10 x 3
Leg Extension	3 x 12 (20)
Goblet Squat	3 x 10 (12)
Lat Pull down	3 x 12 (40)
Kettle Bell Reverse Lunge	3 x 12
Side Lunges	3 x 10 (3kg)
Ab Crunch	3 x 12 (25)
KettleBell Swings	3 x 12 (16)
Farmers Walk	3 x 70 Secs (12)
Plank	3 x 45s
Chest Press	3 x 10 (25)
Cable Torso Rotation	3x 12 (10)

Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.

15 Points

TR 90%

Gym session done

Great work Sue!!! Keep ticking these off and you’ll continue to get stronger.

SATURDAY

Have woken up with a cold and headache. I sm not surprised i caught something after been exposed this week to a grandson & husband who have not been well. So have given today a miss.

A sensible decision to rest. I really hope you feel better soon Sue.

SUNDAY

TR 30%

Ran hour with Sue Palmer then we joined the run ,walk , talk group. I only managed 110min as no energy this morning.

MONDAY

60 Mins Fitball

6 x 4 Mins

TUESDAY

Rest Day

WEDNESDAY

Sue M Mon Gym

60 Mins & Strides 🏃‍♀️

thursday

60 Mins Yoga

FRIDAY

Sue M Thurs Gym

SATURDAY

parkrun

SUNDAY

3 x 20 Mins (HM)