• January 5th - 11th

If the Saturday double isn’t possible then you could move one to the Sunday, but those double days are going to be important from time to time, especially later in the plan. Plus it will leave you fresher for track on Monday as well. Any issues let me know. It’s a recovery week hence why the training points has dropped slightly. Keep up the great work Mitch.

116 Points Achieved

Great week, I think weeks being consistent is really starting to add up, which from someone who has never been fit their whole life is quite fun and interesting.. really enjoying the process… im not feeling crossfit at the moment and think id like to drop it soon, does that mess up the plan a lot?

So pleased to hear that. Consistency week in week out is what it’s all about, and you are starting to see that now. No worries if you want to ditch Cross Fit. We could replace if for a home S&C workout if you want, or a gym one. It will save you both time and money, and perhaps relieve a bit of pressure as well. Just say the word and I can create a new S&C session that earns the same number of points. Great work Mitch.

MONDAY

Loading...

Rest Day

0 POINTS

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

TUESDAY

Loading...

28pts | 8-6-6-4-4

28 POINTS

*Recoveries: 2 Mins Between All Reps

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

28 Points
TR 70%
Great session although its definitely easier on the track haha.. thanks for the session, I didnt eat much today and felt a bit rough but still had some kick left for the end of the reps so really happy with tonight.
Another strong session. Yeah personally I would always pick track (not selling my efforts very well) as it’s a nicer surface to run on, and better lit at this time of year. But you did great. All about ticking these sessions off, especially at this time of year. Great work Mitch!

WEDNESDAY

Loading...

9pts | 30 Mins Swim

9 POINTS

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

9 Points
TR 75%
Nice to be back swimming. Main set 2 x 15mins, with some 50m’s to finish.. very enjoyable!! Feeling very fresh this week.
Great work Mitch, love the feedback too. Feeling strong and positive is always a good sign the training is going well.

thursday

Loading...

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 65%
Did 45mins on rouvy on the actual Mallorca course, very fun! Probably pushed a bit hard from the excitement lol was pretty much at race pace.
😂 Nice, the more you can familiarise yourself with the course on race day, the better. Well done Mitch.

FRIDAY

Loading...

15pts | CrossFit

15 POINTS

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

TR 65%
Missed crossfit due to work so decided to just jump on the bike for 30mins and do 3 x 5mins main set at like 5/10. Assume thats better than doing nothing but honestly I have no idea if it is or not.
Always better to get a replacement in, unless it’s a rest day. So happy if you ever want to do that. And to be honest Crossfit is the least specific form of training you do. So missing the odd session is unlikely to effect your race time, say as much as missing a long run or long cycle. Well done Mitch for getting this done. For reference 15 mins of spin (quick intervals, with rests) is worth 5 training pts.

SATURDAY

Loading...

18pts | 90 Mins Bike (Triathlon)

18 POINTS

90 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.

45 Points
TR 65%
A very big day, did the bike and then the run session within about 10-15mins of being off the bike (had to get some bits out of the garage for the little one between lol).. the bike I introduce 4 x 10mins at about 15w increase to normal endurance power with 5 mins between at slightly under. The run already pretty hilly and offroad in parts so just kept that stable at 6.15 pace.. I think my slow runs are naturally getting a bit quicker. 2.5k calories banked, time to eat a lot haha..
Love this!! A lot!! I think this is a smart way of really bumping up the fitness and also the specificity of the training. Hopefully the legs feel ok this evening and you can get enough food in you to replace those calories. Awesome work Mitch!!

SUNDAY

Loading...

9pts | 30 Mins Swim

9 POINTS

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

9 Points
TR 65%
Good swim session but i still feel slow with the swim, I guess the fact that the difference between a good swimmer and me is only like 10mins over the half IM distance, so improving on run and bike is way more important..
Yeah it’s tough to be good at all 3 disciplines and if it were me I’d much prefer catching up people on the last 2 legs, as opposed to a great swim and spending the next 3-4 hours being overtaken, by people like you 😂