• March 16th - 22nd

Taper incoming with two light weeks to look forward to. We just need to tick off this week first with a strong session on the Sunday to finish. Any problems let me know, but most of the hard work is now nearly done. Keep up the great work Andy.

126 Points Achieved

MONDAY

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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!”

Sore legs! Had a rest 😴
I’m not surprised 😂

TUESDAY

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20pts | 5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

20 Points
Was still quite sore and tired following Sunday, so thought I might of struggled in this. But once I got going felt strong! The 5mins were tough particularly the first one. But ran the 3min sets quite well then went hard for sub 5min/km pace on the 2 and 1mins. Really liked this one and felt good 😀
To recover that quickly from a 20 miler shows how good your fitness is right now and when you run Paris you can remind yourself that you have at least a whole week off to recover. So means you can push that bit harder. But really well done on this sessions, going along great right now.

WEDNESDAY

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10 Points
Pilates at home, quite calming after having to watch the Newcastle disaster in the football 🤣
Yeah what was that all about. 7-2? Wow. I offered Jacqueline (my partner) a million pounds if she successfully predicted the correct score of all 4 games that night. Safe to say she got this one wrong. Well done on the Pilates Andy

thursday

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19pts | 50 Mins & Strides

19 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

Did run club and a bit extra for the 50mins tonight. Felt a little knee pain towards the end so skipped the strides tonight. Will add strides onto my 30min run at weekend if all ok then.
Well done Andy, sensible to skip the strides with the knee hurting, especially at this stage of the plan. Great turnout for the run club.

FRIDAY

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15pts | Circuits

10 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
Circuits tonight. Was a little more cautious with some of the weight choices for squats and lunges etc. Knee was fine though. Still worked pretty hard and enjoyed it.
Yeah sensible approach. The closer we get to race day the smarter we want to be. Not a time to be lifting heavy or making any chances to your strength routine. If you have a class in the next few weeks where they suddenly introduce a new exercise, don’t be afraid to skip it or find a suitable alternative. But well done Andy for getting the session done

SATURDAY

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48pts | 3 x 20 Mins (M)

48 POINTS

20 Mins @ Easy Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 5)
x 3

A good opportunity to practice some marathon pace on your long run. Crucial if you have a time in mind. Also sometimes a good option to add some variety to a normal 2 hour long run.

48 Points
Really enjoyable Saturday morning long run. Up and out along the Quayside early and finished off with parkrun. Legs felt a little tired, possibly because I did circuits last night, but ran well with pace slightly quicker than target but still felt comfortable
Brilliant and what pleasing me more than anything is you said “really enjoyable”. Remember it’s the hard work you’ve put in in the last 2 months than mean you can do a run like this (2 hours) and feel strong. Great work Andy.

SUNDAY

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18 Points
Nice run this morning. Did extra 15 to total 45mins, then did my strides afterwards – as Sarah was running her hour run. Legs felt tired again but got into it after id warmed up. Looking forward to the taper!
Great work Andy. We are the peak weeks of this block so no massive surprise the legs are tired. Hopefully the taper does it’s jobs. Thanks for doing the extra and the strides. Another strong week. 7 on the spin now hitting your targets.