20-26th April

Every 4th week we just take a little step back in what is called a recovery week. It allows the body to absorb the recent training and then kick on for the next 3 weeks. Rather than ditch a run I have left out the S&C this week as I thought you would prefer to run. Any problems let me know, keep up the great work Matthew.

24 Points Achieved

MONDAY

TUESDAY

23pts| 20 x 30 Secs Hills

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.

Hi Simon. Funeral on Wed and consequently also unable to make this evening’s hill reps. Could you reschedule them for Thursday for me? Not worked out how to use the reschedule button on my week’s schedule, so hope this message works instead.

That’s ok, it’s a bit fiddly the reschedule option. I can easily tweak anything if need be. I’ve moved them to Thursday now.

WEDNESDAY

thursday

23pts| 20 x 30 Secs Hills

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.

24 Points

21 x hill sprints. Lost count! Really didn’t want to do this, but glad I dragged my sorry arse up the hill. :-) 235m elevation.

Yeah tough solo. And you did more than everyone else, even if it was unintentional, but that’s a bonus right? Often the hardest thing is starting sessions, or getting out the door, but once you do it can be enjoyable. Great work Matthew.