Hi Dan, this is the tweaked schedule we have discussed. I like the idea of delaying the week off. Seems silly not to take advantage of the week off work. Some decent points up for grabs. Happy New Year

167 Points Achieved

Another week ticked off.

Monday rest day.

Tuesday rest day.

Wednesday session was 8x 800m done round our famous 1 mile lake loop. Solid session. Paces just a touch slower but get me on the track and they’d be a few seconds faster.

Thursday was 70 easy and strides done at park run.

Friday was S&C.

Saturday was a cold but enjoyable 130 minutes easy with some strides thrown in.

Sunday was race day again. As per my feedback, not a bad effort and actually came away pretty happy with that one. That one felt again like it was going in the right direction.

That’s another strong week and that’s where things start to happen you build those blocks, week in week out. Working hard in the key sessions. Great work Dan. More of the same and the fitness will continue to improve.

MONDAY

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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 26%
A day of doing absolutely nothing and I mean absolutely nothing. Beautiful. Watched the first Avatar in the evening. Good film.
Good to have a day like that from time to time. I enjoyed the first Avatar at the cinema back in the day but not sure I’ve seen the last 2.

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 55%
Change of plans a little. Moved Fridays rest day to Tuesday. Pops had a friend over all day so never really had chance to do anything apart from play just dance. Although Avatar 2 was watched in the evening.
No worries. Just Dance must be worth some pts right? 😂 Will you be going to the cinema now to watch the 3rd one?

WEDNESDAY

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15pts | Dan S&C

15 POINTS
Glute Bridge 2 x 20
Hamstring Walkouts 10
Split Squat Iso Hold 10*
Leg Swings 10*
Goblet Squat 2×10 (12kg)
Kettlebell Romanian Deadlift 2 x 10 (15.5)
Single Leg Deadlift 2×8 (13 kg)
KettleBell Swings 2×10 (13 kg)
Split Squat 2×8 (13kg)
Kettlebell Bent Over Row 2×8 (13 kg)
Calf Raises 2×10 (13 kg)
Single Leg Calf Raises 2 × 15 *(10.9 kg)
Suitcase Carry 2×30s* (18 kg)
Kettlebell Side Bends 2×10* (18 kg)
Dead Bugs 2 × 10* (5kg)
Russian Twist 2x30s (12kg)
Plank 2x45s
Press Up 2×15

Give this a go and let me know how you get on. Can always tweak it going forward.

35pts | 8 x 800

35 POINTS

2km WU @ Easy Pace (RPE: 3)

800 Metre Intervals @ 3K Pace (RPE: 8)
2 Min Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

A good opportunity to run just under 5k pace. Ideally done on a track. You’ll be working hard here but it’s important to try and hit your target times to make the desired improvement.

50 Points
TR 85%
2 days rest got my training readiness back in shape. S&C done in the morning. Session done in the afternoon. 15 minute warm up. 8x 800 all done between 3:03 – 3:07. Happy with that effort considering it wasn’t on the track and was round a cold slippery tear drop lake. 10 minute cool down.
Fantastic. Yeah they are good splits given the conditions. That consistency is exactly what we want. It’s good to also remember those splits and hopefully when we do 800s again in the future you can be a few seconds quicker. 50pts in one day though is brilliant, so really well done Dan.

thursday

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25pts | 70 Mins & Strides

25 POINTS

70 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Keep the effort level down on these easy runs and focus on good running mechanics. Strides are essential here, not optional 😉

25 Points
TR 61%
After an afternoon session yesterday and only 6 hours sleep due to NYE (no drink) rolling out of bed at 7.40 and running at 8.20 in the cold was tough going. Legs were a little heavy at park run. 70 chatty easy minutes followed by strides to finish.
Well done Dan! Yeah never easy when you’ve not slept great, good thing it was an easy run today. Thanks for getting the strides done as well. Quarter of a century points banked 💯

FRIDAY

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15pts | Dan S&C

15 POINTS
Glute Bridge 2 x 20
Hamstring Walkouts 10
Split Squat Iso Hold 10*
Leg Swings 10*
Goblet Squat 2×10 (12kg)
Kettlebell Romanian Deadlift 2 x 10 (15.5)
Single Leg Deadlift 2×8 (13 kg)
KettleBell Swings 2×10 (13 kg)
Split Squat 2×8 (13kg)
Kettlebell Bent Over Row 2×8 (13 kg)
Calf Raises 2×10 (13 kg)
Single Leg Calf Raises 2 × 15 *(10.9 kg)
Suitcase Carry 2×30s* (18 kg)
Kettlebell Side Bends 2×10* (18 kg)
Dead Bugs 2 × 10* (5kg)
Russian Twist 2x30s (12kg)
Plank 2x45s
Press Up 2×15

Give this a go and let me know how you get on. Can always tweak it going forward.

15 Points
TR 83%
Avatar 3 at the cinema in the afternoon. S&C completed whilst watching the darts.
The darts was quality. I once went to an affiliate conference in London and William Hill and Gary Anderson and the MC bloke on their stand. You got to throw 3 darts against him and win a T-shirt if you scored more than 60 I think it was. My first dart missed the board 😂 Then my wife at the time who had never thrown a dart in her life hit treble 20 with her first arrow. You couldn’t make it up. Great work on both the S&C and the Avatar viewing this week.

SATURDAY

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39pts | 130 Mins Run

39 POINTS

130 Mins @ Easy Pace (RPE: 3-5)

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

39 Points
TR 85%
130 easy minutes completed. It was a little cold and slippery out there. Had a gel at mile 5 and 10. Finished off with a couple of strides to wake the legs up ready for tomorrow.
I’m just hoping we get through to tomorrow without anyone slipping on the ice and doing themselves some mischief. Great work Dan.

SUNDAY

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38pts | X Country (Race)

38 POINTS

10 Mins @ Easy Pace (RPE: 3)

XC Event @ Varied Pace (RPE: 8)

10 Mins @ Easy Pace (RPE: 3)

XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.

38 Points
TR 66%
Apart from being cold, was actually okay today. Ground was solid so used trails instead of spikes. A good warm up although never really warmed up LOL. The race went okay and was a solid effort. Started okay and felt I got stronger as the race went on. Found my groove in the last mile. Cool down complete. The last mile when I pushed the pace, I responded and had another gear to go into. Need to get my race confidence back as there is more there.
Well done Dan, from the way you are talking now it feels like a confidence issue. Once that comes back I think we’ll see that improvement in times and that ability to go harder from the start. What actually worked for me was watching You Tube videos of runners like Nick Bester and even Crown my Run. I started to realise how hard these guys were working and quite early in a race or 5k. I’ll never be as quick as them, but I say to myself, I can work as hard as them. So try and replicate that effort. Both worth a watch if you’ve not seen them yet.