I’ve made some pretty big changes to this week from the original plan so let me know what you think. An extra run in there as I feel that could help with confidence levels. I have reduced the target slightly but that’s to something I feel is the level you’re at right now. 170pts was too high. It makes me exhausted just thinking about that

159 Points Achieved

MONDAY

28pts | 5-5-4-4-3-3-2-2-1-1

28 POINTS

A really tough session, so the key is to make sure the early reps are 10k pace and no quicker otherwise you will quickly run out of steam. Short recoveries here, so get that pace right.

Recoveries:
5 & 4 Mins (90 Seconds)
3, 2 & 1 Mins (60s)

28 Points

Change is hard xD.. Nice to see you running though.

Give them time. They’ll get better and I believe it won’t be those taking the sessions each week as they are already asking for help. There will come a time I’m sure where myself and Jax will be back taking these sessions again once certain people realise their mistakes. Well done on a strong session by the way. You were looking trim when I tucked in behind? So the training and nutrition seems to be working.

TUESDAY

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.

WEDNESDAY

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.

39 Points

45min swim done today, did a 75min spin yesterday.

75 minute spin? I don’t even have a session for that. You may have just crashed my platform. Impressive though. Great work Mitch. Racking up the points nice and early this week.

thursday

26 Points

Big boy run i feel.

Nice, pushed the pace a little, extra points coming your way!!! The only thing I would say and this isn’t a criticism but just for your own knowledge is that physiologically we can get more benefits from running slowly than at a slightly quicker pace. Basically the key difference is our body produces more mitochondria which are crucial for us as runners. The simple way of explaining it is, that signals which leads to this increased production stay open for longer when we’ve done an “easy” low HR run. If we pick up the pace, those signals are said to shut down straight away. So whilst this felt good, earned you more pts, from a physiologically point of view the gains may have been less. Hope that makes sense? It’s why all over social media you see “Run slower, get faster”. There is a lot of truth in that statement and why now when I do any easy workout I make sure my HR is under 140.

FRIDAY

24 Points

2 hours z2 bike today as partners bday tomorrow so gonna have a rest day, then do the 90min run and swim on Sunday which i think ticks almost all the sessions off for the week

Nice, good work Mitch. Adding up those points nicely this week. Hope your partner has a lovely birthday.

SATURDAY

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.

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

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.

20pts | 60 Mins Spin Class

20 POINTS

60 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

42 Points

90mins easy run and 60mins spin (was 20x 30s hard effort, 60s off and then the rest easy so not sure how high load was, id say somewhere between an endurance ride and a ‘spin effort). Run felt really chilled. Been in a small deficit for the week, absolutely cleared my diet up ive worked out perfect macros etc and doing on avg a 500cal deficit each day but actually eating extra carbs before sessions etc so honestly ive never felt better in terms of fuelling this week – no swim available today.

Target for the week 151, pts earned, 159, so that’s great, just what we want. Really interesting to hear about the diet and how good you feel with that. It would be wrong of me not to mention a slight concern about that calorie deficit whilst training for a triathlon, but nutrition isn’t really my area, so I won’t get involved, other than say be careful. But great work Mitch, lots to be happy with this week.