SCHEDULE

MONDAY

TUESDAY

WEDNESDAY

Chrissie
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  • ✅ Completed
I’m not sure going on holiday with the family is that restful lol

Target: 36pts

Achieved: 5pts

THURSDAY

Chrissie
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  • ✅ Completed
Travelling back

Target: 36pts

Achieved: 5pts

Sally
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  • ✅ Completed
Completed this Saturday. What a wally I am had all my exercises down in my diary that I follow etc otherwise I am awful if I keep looking at my phone as I then deviate and don’t get on with stuff. But in my head I was spinning after this session so I done my normal 30min spin. What an idiot!! Oh well never mind 😀 Although today was a mind over matter as this sniffle cold thing is leaving me bit tired 🤣🤣

Target: 102pts

Achieved: 65pts

FRIDAY

Allan
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O/k
  • ✅ Completed

Target: 90pts

Achieved: 46pts

Chrissie
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Washing day 😫
  • ✅ Completed

Target: 36pts

Achieved: 5pts

Dan
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Completed today Saturday 😊
  • ✅ Completed

Target: 84pts

Achieved: 48pts

Stephen
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To be honest I couldn’t be arsed to do this after work friday, so I done it Saturday tried the new elliptical out its pretty good with some good workouts programmed into it. Everything all good but soleus is still not the best unfortunately, im not going to run sunday but will hit the gym or bike, might try 5min on the treadmill if I go to the gym but I can imagine I know the outcome already 🤔
  • ✅ Completed

Target: 130pts

Achieved: 81pts

SATURDAY

Louise
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Run went ok. Ran from home as on a tight schedule today, hilly in Netherfield so some down hill, difficult to control pace. Good to pick up the pace a bit. Leg workout done. That’s a lot harder than you think, especially the single calf raises. Single leg deadlifts perfect for working on balance and strength 👌
  • ✅ Completed

Target: 140pts

Achieved: 93pts

Allan
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Well yes I did not take much notice of the pace I was told todo sorry, in future I promise I will, went out there to prove I have more to give over the longer distances , especially after my 5 k race , I started slowly but was able to build up my pace . With everything against , the wind , the gradient, the quick turnaround after the sprint 5 k and I didn’t have my quicker shoes. On , and of course I ran on my own . Really pleased with my time a bit better then th Hastings 1/2 . Will take it easy from now on. On injuries or niggles
  • ✅ Completed

Target: 90pts

Achieved: 46pts

Chrissie
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Worried I’d forgotten how to run lol Gave it good go, hip gave me some pain in last 40 mins but carried on Managed extra 15 mins Route hilly but think I did well all things considered
  • ✅ Completed

Target: 36pts

Achieved: 5pts

Mark
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Social Run with Rachel and Chrissie. Lovely run
  • ✅ Completed

Target: 115pts

Achieved: 77pts

Martin
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All done. Last day of pond lake running lol! Strides done too, but i owe a s&c session nefore tomorrows long run!
  • ✅ Completed

Target: 100pts

Achieved: 42pts

Matthew
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Slightly reduced split squat – 7 reps for each leg to avoid twinge as run tomorrow. All done.
  • ✅ Completed

Target: 84pts

Achieved: 47pts

Shain
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14k done before parkrun and a sub 20 5k parkrun. Aimed to run back with my dad but he couldn’t run back home so walked 3.5k back. Would have been 2 hours if that was the case. But was just over 1:30 hours. Legs felt sloppy first 4K but woke up from then onwards. Very enjoyable run today. Done a 30 minutes easy this evening to make up for the 30 minutes short👌
  • ✅ Completed

Target: 100pts

Achieved: 58pts

Su
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No gym, so I made up a new session, woodland steps hill reps, we have some near by. 5 reps if 76 ( we used to count them to get the kids up them) and 5 reps of 56, with a shirt jog in between and there and back. 35 mins.
  • ✅ Completed

Target: 116pts

Achieved: 80pts

Lucy
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3rd run of the week completed. Some good progress made this week. Should be ok with the longer runs next week. Any issues after what ive done today ill let you know.
  • ✅ Completed

Target: 18pts

Achieved: 15pts

SUNDAY

TRAINING WEEKS

Ben Sallows

121pts

52pts 45%
Chris Fuggle

135pts

30pts 25%
Chrissie Morgan

36pts

5pts 20%
Conal Tracey

130pts

82pts 67%
Dan Weatherly

84pts

48pts 60%
Ellie Miller

101pts

51pts 50%
Emily Peters

132pts

27pts 25%
Glenn Oakman

121pts

120pts 99%
James McNab

101pts

83pts 83%
Jamie Tiltman

111pts

44pts 40%
Jan Young

113pts

63pts 60%
Jacqueline Scott

45pts

22pts 50%
Joe Cruttenden

180pts

15pts 10%
Kevin Cobb

109pts

87pts 80%
Kirsty Marsden

120pts

114pts 95%
Klare Beecroft

127pts

51pts 40%
Laura Todd

117pts

65pts 60%
Louise Cavill

132pts

95pts 75%
Louise H Hart

108pts

42pts 40%
Lou M Moor

104pts

46pts 50%
Lucy Harvey

90pts

46pts 50%
Lucy Pollard

135pts

19pts 19%
Maria Gosden

100pts

80pts 80%
Mark Dunn

115pts

77pts 70%
Martin Ayling

100pts

42pts 42%
Matt Button

135pts

9pts 5%
Matthew Rose

84pts

47pts 55%
Michelle Fox

125pts

89pts 75%
Mitch Richards

135pts

87pts 67%
Paul Lambert

125pts

98pts 75%
Philippa Windsor

92pts

31pts 30%
Phil Verity

120pts

80pts 75%
Rebecca Richardson

129pts

24pts 25%
Sally Blick

102pts

65pts 65%
Sam Davies

104pts

Sarah J Taylor

132pts

Sarah Taylor

131pts

Shain Barker

100pts

58pts 58%
Shana Burchett

67pts

54pts 75%
Simon Linklater

132pts

101pts 70%
Stephen Gates

130pts

81pts 60%
Steve Stanley

116pts

104pts 90%
Su Sparkes

116pts

80pts 75%
Sue Mann

107pts

39pts 40%
Susie Wood

44pts

18pts 40%
Tina Fitzgerald

114pts

47pts 45%
Victoria Watkin Jones

131pts

Lucy Brett

18pts

15pts 67%
Shana Burchett

66pts

66pts 100%
Matthew Rose

83pts

85pts 100%
Adam Judd

133pts

126pts 95%
Allan Payne

92pts

94pts 100%
Andy Wood

91pts

67pts 67%
Anna Baker

122pts

120pts 98%
Ben Draper

156pts

120pts 77%
Benni Carol

105pts

103pts 99%
Ben Sallows

120pts

119pts 99%
Sarah Marzaioli

Availability

M

60

TU

120

TH

60

F

90

S

180+

Prerefences

Runs

2

REST

2

KM/M

Kms

HOURS

6-7

Short Terms Goals

Practice shorter distance races – have entered several up to end May – icklesham 8k 26/4; HaywardsHeath 10m 3/5; Horsham 10k 10/5; Rye 10m 17/5; and Hastings 5m 31/5. Then 2 weeks holiday.

Get back the fitness lost while waiting for diagnosis (v little S&C, running, or other activity November to March.

Lose 2 kg (usually 55kg now 57kg

Up the cross training – still learning machines at Falaise but enjoying elliptical, recumbent bike and a couple of weight machines, all selected to not worsen the spinal stenosis.

Get my bike back in working order and cycle more!

Long Terms Goals

Get stronger

Get lighter

Get back to running well (within my limitations w spinal stenosis)

Aim to do well at Hastings 5miler

Self Assessment

Cross Training

Gym, Swimming, Cycling

Treadmill, elliptical, recumbent bike, a couple of weight machines which have chest support – still learning so not done much yet Wd like to include water aerobics regularly but have to source class Cycling As ever, I am involved w grandparenting so my times can change

Upcoming Races

Icklesham 8km Haywards Heath 10m Horsham 10k Rye 10m Hastings 5m I plan to put effort into Hastings 5miler but treat the others as training/tempo runs

Unavailable Dates

Nothing is fixed until hols 31/5 until 13/6

Preferred Start Date

13 April

Injuries

Spinal stenosis!

WEEKLY