Lots of feedback today as it’s a new plan and I have my routines in gym and want your opinions! I won’t always bombard you with all this!!… So I did what you said on stair climber… tried to keep in zone 2 (I’m 46 so max hr comes out as 174… so I tried to keep it around 120 today (174 x 0.7)… Normally on cros trainer I’m mostly zone 4 or even 5 (hr up and down between 130 and 162)… I thought this was better as it’s only 20 mins… But I will stick to zone 2 if you say I should! I then did this: Hip adduction 2 x 12 @ 52kg plus 1 x 12@45kg Hip abduction 2 x 12 @ 52kg plus 1 x 12@45kg Prone leg curl 3 x 12 @ 45kg Calf press 40 lifts@ 52kg Leg extension 3x 12 @ 45kg Leg press 3 x 12 @ 45kg Sit ups on steep slope x 50 2 x 20 Russian twists with 7 kg 3 x 10 goblet squats with 12 kg Back extension bends x 40 Which is my usual leg work plus core work. I’m happy with it but will tweak if you want me to. I think it’s worth more points lol!!! I will do almost anything to not plank. Lovely to be back on a plan! X

Done. Hope you don’t mind but after 1st 3km at HM pace, I grouped Kms into 2 with a 3 mins rest (very easy pace). I felt like this would help me pace better as sometimes, if it’s only 1km my instinct is to go too fast! Generally felt good but, as you said, last 2-4km was a bit of a slog

Slight change of plans we headed back a day early so I jumped out the car and went to track to shake out the legs. Tough one, lower back didn’t feel great must have been the drive before. I’m hoping to get on the bike tomorrow if I can

Track completed 👍🏼 5k pace all reps (killer) Was a very rushed session 🥴🙄 Can you explain how if find the information for the extra bits I’ve used my avg on Strava not sure if that’s right

All done 😊

Pull up session ✅ Track – my goodness thst was another hard one. I found it really hard to achieve a lap time of 1:48, I don’t think I quite reached it most of the time. I blame all the barabeque foods abd sparkly wine from the weekend

I had my bike back and I tested it for more or less and hour.

All done. Ankle not causing any issues today 🤞

Did it-niggly left leg have deep heated and crossed fingers and toes

Easier running weather but still hotter than I like. Good to be able to keep the heart rate in the low 140’s again. Think I need a weather related miracle for a good race on Thursday.

Switched the swim for elliptical as was awake in the night with hayfever and dust allergies (having building work in the house) and didn’t want to add rhinitis to it. Good BP class, Monday at 0930 is the best instructor!

All reps completed before 2nd day at Hanbury Manor.

Had a rest yeaterday so just 30 mins easy to keep.legs tickibg over. Can out pts to last week as i am sured i owed some ks to saturday.

Enjoyed that. Paced it and felt strong through it. First 8 min was about 9:30, second about 9 minutes, then 8:30 for the 2 x 4 mins. Worked on my cadence for the second 8 minutes and the 2 x 4 and it did increase.

For various reasons didn’t get to ASPT, so stretches✅,25 min cycle, 25 min weights.

Went a bit faster to start given missing efforts, but sustainable – eased off at end. Bit jaded from hol so didnt feel amazing, but ok. Did warm up but forgot to turn watch back on after crossing road… Its frustrating how a break in routine messes with everything but got to have a life suppose!