Starting off very cautious. Let me know if we need to move the days around due to work shift patterns. We can always combine one of the runs with the Legs & Core session to give you another rest day if that works better. Any questions just drop me a DM on WhatsApp. The dashboard is fairly straightforward but can take a while to get used to.

84 Points Achieved

Really enjoyed the week and was great to have a plan to stick to. Knowing what I was doing and was good to have that accountability and wanting to do it. The biggest bonus was I thoroughly enjoyed it, pleased that I managed to complete the whole week and hopefully can remain consistent and keep building and progressing steadily, and all pain free 😃 Looking forward to week two 😃

So pleased to hear that!! That is the main benefit of having that accountability and I think knowing it’s a real person looking over it can help too. Cos I do care a lot about the team and helping them improve and be happy. An excellent start, the real fun will begin once we have established that base and can start adding more variety in terms of sessions. But really well done this week Sally.

MONDAY

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9 Points
Enjoyed this run and was fab to be back out there after injury and having just recovered from illness in the last couple of days. It felt comfortable although my HR would suggest otherwise. Even when I have been very run fit for me I seem to have a HR that is quite high.
A few of the team do and what can be good is to perhaps just keep a note of the HR at different RPE levels. It’s something I will check, especially if the pace of the run is different to what we were looking for. And yes looking at the data it does suggest you were working hard. A 180 HR is pretty much my max where I’m breathing out my arse and unable to speak a word. But as it’s the first run back, perhaps not overthink it just yet, but something to keep an eye on. What does your watch data say in terms of your max HR? (if you ever need to reply just drop me a DM on WhatsApp)

TUESDAY

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14pts | 45 Mins Swim

14 POINTS

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.

14 Points
I did actually complete 47 minutes of swimming. Some of my session was kick only as was a club session and my watch does not record any kick sadly 😩 Was a good session and felt comfortable
Nice. I’m becoming a big fan of cross training and obviously it will be imperative for you going forward with the triathlon but the more we can spread the points across running, crossing training and strength the better all round athletes we will all become. Excellent work Sally

WEDNESDAY

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9 Points
Was nice to get out and run in the rain after being stuck in an office all day. Even though it was raining when I finished work, I still took myself out to run. Bit of an undulating run this evening as did a loop near home. Enjoyed it to escape and be outside and running pain free 😃
So glad to hear you are running pain free. It’s always worrying when you do return from an injury and how the body is going to react.

thursday

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12pts | Sally Legs/Core

12 POINTS

A good workout that will cover all the fundamental movement patterns and key muscle groups in the legs.

12 Points
Really enjoyed that and so nice to do some basic exercises. It’s surprising how you forget how effective they are. Those wall sits were a complete burner and gave me some shaky legs 🤣 I did add some extra weight to majority of the exercises as follows: Goblet – 10 Calf raises – 12 R twists – 6 Bent calf raise – 0 Deadlifts – 40 An crunch – 35 Split squats – 8 Hip thrust – 40 Side lunge – 8
Thanks Sally. Yeah I think S&C has become over complicated because every PT is trying to gain attention. When the most effective exercises are often the simplest. Glad you enjoyed it. I have tweaked the weights for next time.

FRIDAY

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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!”

SATURDAY

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12pts | Sally Legs & Arms

12 POINTS

Another strong workout and still important we include some upper body exercises in the training.

10pts | 30 Mins Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

22 Points
Mentally was not feeling it, but got to the gym got workout done and felt so much better for it 😃 I adjusted some of the weights for some of the exercises as below: GS – 12 Cr – 20 FW – 2 x 12k kettlebells RD – 40 LP – 30 BBC – 15 TD – 25 BBR – 25 CP -25 Exercises not there i lifted as listed on the set. The spin sesh at the end was fun but definitely got a sweat on 😃
Often the hardest thing is getting out that front door as you experienced here the difference once done can be huge. So you should be really pleased with yourself for getting that done today. You could easily have opted for the other option and whilst I’ll never be too critical at missed session it does upset and bother me cos I care. So hopefully having that in mind will give you the accountability and motivation you need to keep turning up. I’ve updated those weights as well. Tricep dips 25? Is that right? 🤯 But fantastic work Sally. Glad you enjoyed the spin. It’s seems easy but as you found out can really get a sweat on doing a simply session like that and takes off the load that running causes so the injury risk is lower.

SUNDAY

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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
Was feeling nervous about heading for this run thinking I don’t think I can run for 60 mins. Shoes on, some music and off in my own world. No route planned but was actually spot on with time from my house and back. Enjoyed the loop with a couple of little climbs thrown in 😃 60 mins and back home and had run the whole way. Enjoyed and pain free and felt comfortable 😃
That’s fantastic, so glad it went well. Gives you the confidence now that if you did want to join a 60 min group run you’ve got that fitness to do that. Awesome work Sally.
PBrunner
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