I appreciate we might need to reschedule some runs this week. I’ve got the two parkruns in there, both at differing paces. Some of us are heading up to Staplehurst to do the EOY 10 Miler which could be an option and would be a natural replacement for the session I have put on Sunday. Let me know if you need to change things up. There are also effort sessions Monday and Tuesday if you have the availability and fancied that. Not sure what AC are doing but we roll right through. Merry Christmas Chris 🎄

129 Points Achieved

Happy to get everything done and to manage the back pain too

Excellent work Chris. We are starting to work at a decent level now, so the gains will start to happen quicker. Glad the back is under control for now. Keep doing those stretches, even if it feels better.

MONDAY

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12 Mins Legs

4 POINTS

12 minutes. That’s all it takes. 30s recovery between reps.

40 Mins

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

16 Points
Both lots done
Great start to the week Chris!!

TUESDAY

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60 Mins & Strides

22 POINTS

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

27 Points
Done with Team Orange
Great to have you along Chris. Was a quiet session compared to normal but always good to have company for these.

WEDNESDAY

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12 Mins Core

4 POINTS

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

5 Points
Done Saturday
Yes Chris, excellent work! 💪

thursday

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30 Min Tempo (HM)

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.

21 Points
Parkrun at HM pace and 10min WU and CD
Great work Chris. It can be good to be parkrun at an easier pace because it just feels that much easier whilst others around you are working really hard. I hope you enjoyed it, even with that wind on the way out. Well done to Cathy on her PB!!

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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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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Staplehurst 10 Miler

60 POINTS

10 Min WU @ Easy Pace (RPE: 2)

10 Miles @ 10 Mile Pace (RPE: 4-8)

10 Min CD @ Easy Pace (RPE: 3)

A quiet time of the year in terms of races so plenty of appeal for this race. Mainly flat around local country lanes with one pretty brutal climb at 10k, so be prepared for that. A cheeky walk break is excused at that point. But it does mean a nice downhill finish and should allow for a good time. CLICK HERE to view the route.

60 Points
Happy with the execution and overall pace. Didn’t empty the tank. 8 out of 10 effort
Great to have you along Chris and hopefully you enjoyed meeting some more of the team. I think these sort of races are always a good form of training as we’ll push that bit harder than we would on a practice run. You looked very strong as you came across the line