See how the body reacts after HHM and only do Tuesday if you feel ok. We could easily swap that for something lighter. But overall a strong week and back over the 150pts again which is a great target. Any problems let me know. Keep up the great work Mitch.

86 Points Achieved

MONDAY

TUESDAY

24pts | 20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

18 Points

1hour easy ‘not so easy’ run after the weekend, legs still bit stiff, but felt nice to get them moving.

Why did I even put 20 x 1 mins in the plan. If anything ever looks stupid, just tell me, please. Sensible to do the 60 mins. So well done Mitch. I think you were over harsh on yourself for Sunday as well.

WEDNESDAY

10pts | Home Legs

10 POINTS

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

14pts | 45 Mins Swim

14 POINTS

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.

16 Points

Did the 2.5km swim without an stopping in 52mins! 2:05 per 100m.. Happy to be able to do that – No legs workout.

Nice. Great to see some progress in the pool. Bonus pts for the extra 7 mins, they all count. No worries on the workout, I know that’s a bit of a grind right now.

thursday

FRIDAY

9pts | Home Legs/Core – L1

9 POINTS

*reps/seconds on both sides

A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.

For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.

10 Points

Did a 35min run today. Plan is to get completely back on plan on Monday.

10pts banked. 1 more than the target. So all good. Always happy to have a discussion about the plan, what you feel is working, what’s not. And from there we can make changes. Being adaptable is key. If you feel you want more running. let’s do that. There’s no point me putting in S&C workouts if you really don’t like them. It should be enjoyable too. It’s a hobby right.

SATURDAY

36 Points

I did a 3 hour pretty hard cycle event indoors on zwift today. Plan to swim tomorrow and perhaps drop the run as my calves are a bit tight.. been stretching and rolling them too.

3 hours on the bike at that intensity is just as good as the run, perhaps better so a good switch up. Well done Mitch.

SUNDAY

18pts | 60 Mins Swim

18 POINTS

60 Mins Swimming @ Easy Pace (RPE: 3)

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 60 minute swim replaces an easy run and takes away any impact. Ideal if you are struggling a little with injury.

24pts | 120 Mins Bike (Triathlon)

24 POINTS

120 Mins @ Easy RPM (RPE: 2)

Important to get some decent time on the bike given on race day that will be your longest discipline.

30min swim done, legs are pooped after 3 hours / 100km (and plenty of climbing in that) yesterday! Who’s taking track now, bit of a shame.. are you attending to run?

I’m not surprised after yesterday. I’ll be at track every week to run hopefully and it had been previously discussed I would be stepping back at least every other week. We have 4 newly qualified coaches that the club invested well over a £1000 in and one of the few sessions they can use those skills is track. So it’s good for them, good for me in that I get to run with you guys now. I think give them a few attempts and the sessions will be good, albeit the first is tough.