• January 5th - 11th

Weekend away. So we’ve squeezed in a hilly Friday run to hit the targets. Track is a tough one. 2:38 per lap is what we are looking for, that’s your current 5k pace. Any problems let me know. Keep up the great work Chrissie. There is a new assessment on your dashboard for plan number 3.

Was going great guns until knee pain, feeling slightly better but unfortunately due to dance festival couldn’t fit in one run

Probably a good thing about the weekend run as it will have given the knee a chance to rest up. You’re still above 90% overall training. We can add some to push that back towards 100 if you like? But keep believing.

MONDAY

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28pts | 8-6-6-4-4

28 POINTS

*Recoveries: 2 Mins Between All Reps

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

28 Points
TR 100%
Confession……, messed up a bit on my timings 8,4,4,6,4,2 🥴 think was having a blonde moment not really sure what I was thinking I don’t seem to be able to do running/watch/timings 🤣🤣🤣 completed time, went fast (for me) felt fast anyway lol 😂 was very sweaty after!
28 minutes of hard work. So that’s what matters the most. Don’t worry about the timings. Well done for not making excuses and finding a way to get this done. Awesome work Chrissie 👊

TUESDAY

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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!”

TR 100%
Not really a restful day with work then to Brighton tonight Kians basketball take Kian to his basketball match … finally at home at 23:20 oh the joys of being a parent 🙄🥴 x
Yeah the only problems of playing a sport like Basketball is the lack of local teams. He’ll appreciate your support though. I’ll never forget my dad doing the same for me and I will be forever grateful.

WEDNESDAY

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22 Points
TR 100%
Good run with group felt strong….. been having left knee pain in my knee cap twingy when I bend my leg 🥴 hoping it eases off felt it a bit on Monday but seems a little worse today. Strides completed too
Ok let’s keep an eye on that as we don’t want it getting any worse. Sometimes these things come and go. Also the pain can sometimes be a symptom of a problem elsewhere. So I’ve had knee pain in the past but the issue isn’t the knee it’s tight hips and pathetically weak glutes. Well done on the run though Chrissie.

thursday

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15 Points
TR 70%
Completed have some knee pain on knee cap that twinges 🥴 just dug deep
Great work Chrissie. As I said yesterday, just keep an eye on that. We want to make sure it doesn’t turn into anything nasty.

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!”

TR 50%
Changed my rest day ….Knees given me discomfort today at work and along with having to do overtime Im going to try and do my hilly 60 mins at some point Saturday or Sunday
Sensible to switch them round at take extra rest if you need it. Perhaps adding some extra stretching (if you have time), may help. It’s something we could discuss. Hope it feels better soon though.

SATURDAY

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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!”

TR 80%
Full on day with dance festival ended up staying in Brighton
Your rest days are more exhausting that training days. But love the support you give your kids and letting them follow their passions. I feel like my whole personality, desire for work, comes from my parents support back in the day, so what you are doing is great 🧡

SUNDAY

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24pts | 60 Mins Run Hills

24 POINTS

60 Mins @ Easy Pace (RPE: 2-5)

60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.

TR 30%
Didn’t get back from festival until afternoon and was exhausted
You did the right thing to rest up. Sometimes life will get in the way. We can always make this up over the next 4-6 weeks, so don’t fret.