• January 19th - 25th

Sunday’s run is Sevilla. I think with WU & CD, and running with your wife that feels like the right pts representation. Tuesday will be the team efforts if you did want to join us, over at Galley Hill. So that might be a good one to do. I could switch that out for another session if you prefer and then we get some marathon mins in too. Keep up the great work Chris.

All good

Well done Chris. Did you miss something this week? The pts only add up to 90%. Let me know if that’s wrong as I don’t want to screw you out of a star for 5 weeks on the spin in the 100% club.

MONDAY

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5 Points
Done Friday. A lot harder than the old set
Yeah trying to make some tweaks to S&C as I learn more. Always happy to listen to feedback. Well done for smashing these out though.

TUESDAY

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36pts | 5K On/Off

36 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 10k Pace (RPE: 7)
1km @ Marathon Pace (RPE: 5)
x 5

2km CD @ Easy Pace (RPE: 3)

A good opportunity to run 10k with half of the session at goal pace. The other half will be around marathon pace. This will build confidence and get you used to running at your goal race pace.

36 Points
Done. Not easy to get the pacing right, especially in unfamiliar territory plus speedy bicycles
Love this so much. To think I have runners out there in Amsterdam getting their sessions done makes me so happy. So thank you. Decent splits as well given the route. Excellent work Chris.

WEDNESDAY

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5pts | 15 Mins Core (S&C)

5 POINTS

Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.

A really quick 15 minute core workout!! Click on the exercise to view the workout

5 Points
Done Sunday
Well done Chris

thursday

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26pts | 40 Mins Tempo (M)

26 POINTS

10 Mins @ Easy Pace (RPE: 3)

40 Mins @ Marathon Pace (RPE: 5)

10 Mins @ Easy Pace (RPE: 3)

Just an opportunity to get some more miles in at marathon pace and really dial those splits in.

26 Points
Done. Bit slower on he way up and faster on way down but I think averaged about right
Great to hear. Well done Chris. Squeezed in a couple of decent runs already this week.

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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12pts | 40 Mins Run

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.

Done
👊

SUNDAY

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42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

42 Points
Half marathon done. The first for Cathy. 2.01 which I think is pretty good for a first time 50 year old female and I’m pretty sure she didn’t push it either. No chance for me to do WU/CD as too many people around to risk losing her and she didn’t want to do more. 40,000 steps day so hopefully that compensated the missing 19mins of running…
That’s really strong for a first attempt. You should be really proud of her. Shows that sub 2 target is there with a bit more training as well and anyone getting under that mark is a strong runner. No worries about the missing 20 mins, the steps will have definitely accounted for that. I always make an effort to wish all my runners who are racing at the weekend good luck. But I missed this one as I had it listed as 140 mins, so felt bad. Apologies for that. But a good training run yourself as well and must have been great to support Cathy.