I appreciate this week might be tricky. Not sure when Cross Fit or the pool is available? But the race Sunday will earn you a lot of points and I’ve tried to avoid Xmas as much as possible. Perhaps moving the bike to Saturday will work better. Any problems let me know but I hope you and your family have a great Christmas 🎄

130 Points Achieved

Really happy with the training this week, thanks for all your help thus far!

A fantastic week Mitch and it’s good to see that improvement in the way of a strong race. I’ll revisit the long duration cycling as I’m not happy that I have the training points right for that at the moment. But leave it with me.

MONDAY

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27pts | 5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

TR 60%
Legs a bit sore, 2 things ive added in recently is crossfit (impact from box jumps) and new shoes for running.. ive decided to sell the Brooks and get another pair of asics just to be on the safe side.. and stop with the box jumps for a bit.. session felt good other than that!
Pace was great. Sorry to hear the legs were sore. I did see a video recently while the risks of box jumps outweigh the positives and since that I never include them in my S&C sessions. Even just doing standing long jumps is a better and safer option. Thank you for the presents. I’m going to start being a little harsh with WU & CDs and still some of the team are reluctant to do them. So a couple of pts missing here, but that’s just cos I want this approach to be accurate, rather than a way of telling you off as such. Thank you very much for the gift and card.

TUESDAY

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15pts | CrossFit

15 POINTS

A good way of getting in some strength work but also some additional cardio!

9pts | 30 Mins Swim

9 POINTS

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

15 Points
TR 65%
Crossfit was a repeat of a workout I did a few weeks ago with 5 x wall balls, 3 x handstand pushups and 1 x barbell clean for 30 rounds for time. I went heavier on the clean and managed 27 rounds in 35mins which is definitely an improvement to previous! Didnt swim.
It’s always nice when you see those improvements. Shows you are making progress which is great. I appreciate the swimming is off the cards for now so that’s fine. Well done Mitch.

WEDNESDAY

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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 😁

15 Points
TR 60%
No need to feedback, you need a break too! Just reporting to say all done. 10 x 3mins at 90% threshold with 1 min at 50% main set.
Appreciate it, but I enjoy it. I’ve got the best job in the world and only doing 3 hours today (Xmas Eve) so really not that bad. Well done Mitch and enjoy your Xmas.

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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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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15pts | 150 Mins Bike

15 POINTS

150 Mins Bike @ RPE 3-5

A decent workout on the bike. Less impact that running, but not as many training points 🙄

15 Points
TR 75%
2.5 hours down today on the bike, I can add but cant remove sessions on my phone it seems so need to remove yesterdays please. Thanks.
Yeah that’s glitch with Androids. I’ve contacted someone who designed the form plugin and hopefully it will be fixed. You can always just drop me a message as only takes me 30 seconds to change the schedule from my admin dashboard. Really well done here. My question here would be, do we need to be doing this long bike rides at this stage of the training. If I’m right you nearly covered the race distance in this session. This early in the block it might be we can reduce this back somewhat as I know how time consuming it is. Great work though Mitch. I’ll revisit the points too, as pretty sure you’re getting short changed here.

SUNDAY

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60 Points
TR 70%
We spoke about 5:15 per km avg and I managed 5:07, so im extremely proud to be making that progress, even with quite a small amount of running each week. Next to get under that 5min threshold! Thank you and Jax for the motivation round the course, amazing run.. and I really wasnt sure going into it if I was even going to get round. Think I put quite a lot of pressure on myself for this one, being quite a few weeks into the new training plan and everything.. but turns out its working really well! Thanks again
I saw the average pace on Strava and was very impressed. Also remembering you did this off the back of a 150 min cycle the day before. Which makes it even more impressive. You don’t need to put any pressure on yourself though. If anything that should be transferred to me. If you’re following the plan (or close to it), results are more my responsibility than yours, assuming you try hard during the race of course. But the mindset you want, is just see what happens, one km at a time, and often you’ll be surprised with what you can achieve. Awesome running Mitch. Was glad to be there to support you guys. Always super proud of the team when they run good races.