• December 1st - 7th

Recovery week so slightly easier this week. No legs and only 3 runs, but all decent ones with the club or team. So lots to look forward to. Keep up the great work Adrian.

85 Points Target

MONDAY

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15 Points
Complete no concerns
Excellent work Adrian!!

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
Completed ✔️ last two laps slower than I wanted but took these 2 easy due to slight knee pain could have gone faster but didn’t want to make it worse.
Another strong session and you did the right thing to ease off slightly. It’s always a fine line and it’s no point risking it. Especially at this time of year. Great running Adrian. Hope the knee feels ok today and the evening run goes well.

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
Completed 60mins and 8x strides all good felt good even up them hills lol
Awesome work Adrian. Loving the little strides club and great to hear you are feeling so strong, especially the day after a tough efforts session.

thursday

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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!”

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.