• December 1st - 7th

Guess what? Recovery week. Get in there. So a lighter week with just 90pts to earn. Keep smashing Michelle and any issues with the schedule let me know.

90 Points Target

A good week of training completed ✅ A day at work tomorrow and a rest day for my legs so to speak 😊

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!”

0 Points
Nice day off and much needed after running Saturday and Sunday and a busy week leading up to it 😊
It’s good when you can really appreciate your rest days.

TUESDAY

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5 x 1km

26 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

26 Points
TR 70%
I’m pleased I came along regardless, I gave it all I could tonight, I know in myself I wasn’t my usual self, struggled with pain and discomfort more than anything and couldn’t ignore it, it showed in my pacing, although not terrible and actually had negative splits, pacing wasn’t massively off but I just felt I couldn’t push through the discomfort any more than I did. But I couldn’t allow myself to quit and stop 😩 Better 5ks to come. Now for a little rest and a couple of days of stretching to see if it helps. Frustrated but won’t let it get to me to much.
It’s rare our training will ever go perfectly smoothly. As well as pushing that little bit harder each month, you’ve also got your work and family, so it’s a busy hectic schedule and at times it will take it’s toll. So understanding that and when to ease back a little, like you did here is very important, so well done for that, and great to have you along as always. I really hope the leg feels better. My methods of recovery including stretching, foam rolling and the massage gun. All seem to help.

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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15 Points
TR 90%
Started and finished with lots of stretching. Really good session this morning – I knew in my mind going to bed last night I was getting up, doing the school run and getting home in the gym 😊 and I did ✅ Felt good and hoping it’s all helped with my hamstring, glute and lower back on right side but I won’t really know until I go for my 50 mins easy tomorrow morning.
Excellent work Michelle. There is one exercise I would like to add which does actually focus on the glutes and hamstring. I can either put it in their as an addition or replace another exercise. It depends how time consuming you find the current session. It’s a great all round workout though. Very impressive.

FRIDAY

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50 Mins

15 POINTS

50 Mins @ Easy Pace (RPE: 3)

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
TR 90%
50 mins easy with the HR’s Friday morning gang 😊 lovely social run keeping it easy with plenty of looping back to keep moving, finished off with a nice hot coffee in the park cafe😊 A good few hills too keep the efforts up. A real positive NO back pain today 🎉 I could feel my hamstrings were a bit sore still so not 💯 but much better than how it was as feeling Tuesay evening, maybe all the stretches with S&C yesterday helped a bit. 1 more run to go for the week, Sunday long run 😊
Well done Michelle, really pleased the back and hamstrings are starting to feel better as well. Nice to be able to run with the Friday gang from time to time as well. Especially when it concludes with a hot drink at the end.

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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120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

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

TR 55%
Really was questing my life choices this morning, far too many glasses of wine last night 🙈😂 and the horrible weather when I opened the front door ! But I got it done, a good route put on by Lindsay and a great group made it nice. A good 11.5 miles banked which completed the week 😊