I can always mix up the spin session if you wanted? Do they have any other forms of XT in the gym? Elliptical? Rower? Stay patient though. We are building the endurance to give you a shot at running HHM. Plus only a few weeks away from introducing track but I want to make sure you are ready and the session is right for you. Any problems let me know but keep up the consistency. A great start. 100+ pts for the first time.

106 Points Achieved

Another really enjoyable week and a positive one. Feeling stronger each week, although on Sundays long run really struggled 20 mins from the end. Everything started to feel heavy and tired. Most likely due to a pretty much fasted run as had a quick glass of water and small banana before I went, plus felt bit tired before I even started. But am not quitting which is so positive as I would have normally given in and especially with the awful weather 🤣🤣
So physically and mentally getting stronger each week 😀

Another great week. Well done Sally. Sounds like Sunday was a fuelling issue. Eating beforehand is a real game changer if you can. Plus then taking on fuel if running for more than 60 mins is a good idea. I did 110 mins Sunday and took two gels, one at 40 mins and one at 80 mins which really helped me. Something I would advise going forward on the longer runs.

MONDAY

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9 Points
A glorious enjoyable chilled 30mins to start the new week 😀 Feeling stronger and more comfortable every run.
So pleasing to hear and great that you are starting to feel stronger. Well done Sally. You’ll find as you get fitter the pace will improve for the same HR but never force it. It will happen naturally.

TUESDAY

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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.

15 Points
Was 50 mins swim session this evening. Poor nights sleep last night, long shift at work so a little fatigued but session done and enjoyed 😀
Nice, bonus pt banked. Well done Sally. Hope you catch up on your recovery.

WEDNESDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
A lovely wet run back with HR. Was so nice to be back running in a group 😀 Watch had a bit of a moment with the elevation, was half that 🤣🤣 Heart rate spiked a bit with the climbs, but average HR for the run was pretty good for me😀
Always nice to run with a group and yeah HR was decent given the elevation. So that’s a positive. Well done Sally

thursday

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12pts | Sally Legs/Core

12 POINTS

A good workout that will cover all the fundamental movement patterns and key muscle groups in the legs.

12 Points
Session done and feeling stronger each time 😀
Fantastic work. That’s a great feeling when you start to notice a difference. I have some sessions now created, very similar in truth, and you can always tweak the odd exercise if you wanted variety. Well done Sally

FRIDAY

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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!”

SATURDAY

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12pts | Sally Legs & Arms

12 POINTS

Another strong workout and still important we include some upper body exercises in the training.

10pts | 30 Mins Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

22 Points
Another solid session completed 😀 Last couple of weeks have been doing my spin on the concept 2 bikes, that certainly hits bit differently and really gives the legs a good burn 🤣🤣
Great work Sally. I’ve not tried them to be honest but sounds like they are probably even better. Another strong day of training and more precious points in the bank.

SUNDAY

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30pts | 100 Mins Run

30 POINTS

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

30 Points
Well that was a wet and wild run this morning. I wasn’t feeling it today and felt quite tired before going. I joined the HR long run Sunday group to make sure I went and turned back at 50 minute mark. Wasn’t feeling too bad whilst running but about 20 mins from the end today I started to really struggle. But mentally dug in and got the job done 😀 Glad got out and got it done 😀
Great work Sally. The last 10-20 mins of a run like this is always tough. It’s like the last few reps of a set in the gym. And if it wasn’t tough we wouldn’t be making any gains. My mindset in those moments is almost see it as a positive, because if it feels a struggle, you know you’re making gains. Same goes if my legs start to hurt. Rather than see it as a negative, in my mind, I’m like, “right legs, I’m going fuck you up good at proper”, knowing that if I damage those muscle fibres they will repair strongly. You don’t go in to a sports massage to have a gentle rub, that proper destroy you, but we go back because we know it’s beneficial. So yes, embrace those difficult minutes, as that’s when you’ll be making gains.