I’ve included the stretches this week. 90 mins might feel a bit daunting at this stage of the plan and if you did struggle with the 80 mins the previous Sunday, we can even the two runs up a bit more. eg 70-50. Any problems Lucy let me know, but keep up the good work.

80 Points Target

Mixed week. Missed a lot of sessions with a hectic weeks but the runs went well.

It’s always important to take the positives and I think this week the fact the 2 runs went so well is a massive plus point. After all, that’s what the main focus is. So hopefully a sign of what’s to come as we slowly add to the time on feet. Well done Lucy

MONDAY

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3pts | Lucy’s Stretches

3 POINTS

Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch

Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking

A session dedication to the exercise prescribed from your form session. I think these are a great addition.

15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

18 Points
TR 100%
pinch press 8×3 – 2 10kg dumbells Superset – suitcase carry – 20m x 3 – worked up to 32kg kettlebell. Then regengade rows, worked up to 10kg dumbells 3×8 kettlebell thruster 3×8, worked up to 24kg kettlebell Chipper: 80 ring rows, 40 burpees, 40 jumping lunges, 40 kettle bell swings, 40 slamballs (9kg) Felt strong.
Fantastic work Lucy. Crikey they push you hard. I’m not surprised you felt strong after a session like that. Some really impressive weights. I hope you are giving yourself the credit you deserve for a session like that. Brilliant stuff.

TUESDAY

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9 Points
TR 100%
Felt like a great run today. Kept it at an easy pace. And checked Strava and the average pace was under seven minutes a kilometre, which is the fastest I’ve done for ages. Very happy with that especially as I was going at an easy pace, so definitely more to give in terms of speed.
Love this. It’s great when you have a run which feels so good and the pace is decent. One of my best races this year was the Rye Ancient Trails 30k. I didn’t look at my watch once and ran the whole thing to feel, keeping the RPE down, crossed the line 10 mins ahead of my expected time. So it shows if we can do this from time to time it can help. Really pleased this went so well and feels like you’re already showing signs of progress which is great.

WEDNESDAY

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3pts | Lucy’s Stretches

3 POINTS

Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch

Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking

A session dedication to the exercise prescribed from your form session. I think these are a great addition.

15pts | 45 Mins Spin Class

15 POINTS

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

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

TR 85%
Did the stretches today. I had a late night at an event and then another event this evening so ran out of time
I appreciate it can be a busy few weeks ahead of Christmas. Hopefully it will settle down once we get past the big day.

thursday

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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!”

FRIDAY

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15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

TR 20%
Didn’t manage this today. Another late night and couldn’t face it this morning! And then off to Devon straight after work.
Best thing to do in these circumstances is just move on. Next week is always a new opportunity.

SATURDAY

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3pts | Lucy’s Stretches

3 POINTS

Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch

Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking

A session dedication to the exercise prescribed from your form session. I think these are a great addition.

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

New week = new opportunity

SUNDAY

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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.

27 Points
TR 95%
Did this in Devon. Nice flat route. Was good, was a bit slow qnd walked a bit for the first half. Then last 4k were continuous. Legs felt good and no niggles
Great work Lucy. A strong finish to the week and really positive to hear there are no niggles.