• January 5th - 11th

We need to start adding some mins onto the long run with the half marathon only 9 weeks away. Monday’s session is a tough one so try and be consistent with 5k pace. Speaking of which, would you like me to update your target paces? I don’t have to you if you prefer not too. Any issues let me know. Keep up the great work Lou.

122 Points Achieved

Didn’t quite make 100% because I was poorly but still made 97% by my reckoning and that’s enough to keep my streak!

I could add more sessions but I do have time constraints this time of year

10 on the spin!! Amazing. No coincidence you are in peak shape right now. Keep it up Lou. Proud of you!! Thank you for your support, at the start and now, it means a lot to me as your coach to see you doing so well right now. I might get a bit emotional if you keep smashing out great times this year. Pre warning you. I’ve got you at 98% so may have missed a pt here or there but 98 is as good as 100 to be honest and you’ve currently at 106% overall.

MONDAY

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10pts | Body Combat

10 POINTS

30-45 Mins @ Varied RPE

A good mix of cardio and strength work. Can be a fun session! Have a good one 🥊😁

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.

10 Points
Could leave Feed back until I know what I was doing. Did body combat and obviously track was cancelled. Was feeling rough anyway.
Worked out ok in the end. Let me know next time you are poorly and we can cancel track so you don’t miss out 😉 Well done for still getting Body Combat done.

TUESDAY

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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.

15 Points
Did this in the morning which was lucky because Sue cancelled too. I had planned to do the efforts in the evening but actually I was asleep early anyway.
Well done Lou. Sensible to rest up in the evening. It’s always best to get yourself better first before pushing too hard. Glad you were able to catch up on your sleep.

WEDNESDAY

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20pts | 60 Mins Spin Class

20 POINTS

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

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

20 Points
Was interesting going to spin with the different demographic. 🤣 different crowd there at 9.30 am Couldn’t quite ride as hard
As in older? I was a little put off doing spin at Pure Gym as I assumed it would all be youngsters, but appears that’s not the case when I’ve seen the coming out. Well done Lou. Good to get so much done early in the week despite feeling poorly

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!”

Did the efforts session. Couldn’t do a run warm down as needed the toilet. I’m quite pleased with my pace. 🙂 especially as been poorly.
The pace was great. Very impressed. No worries about the cool down. You’ve done really well to fit this in this week. Excellent running Lou. Nice to be able to train with Simon as well.

FRIDAY

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22 Points
Did uphill 10 second strides as it suits me better. I’m the legend of the reverse segment of my strides 🤣 and I’m on the all time leader board 🤣
Always happy if you want to do the hill sprints instead. And good to have a local legend status and leaderboard position. Great work Lou

SATURDAY

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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!”

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
Done. I was convinced my garmin was broken because at time it said 10 min miling and it felt easy. But I got pete and simon to run alongside me and there’s was the same Still convinced my garmin is lying. Had to run back to Rachel’s to get the extra 10min
It shows how much you have progressed recently!!! One of the benefits of improved fitness is your easy pace will improve. HR perhaps a little high at 160+ but that could be the watch playing silly buggers, but something just to keep an eye on and don’t be afraid to slow down to bring that down if need be. Running these at lower HR and RPE is better than doing them a quicker pace. But from what you’ve said, sounds like you did keep it easy. If you login to Strava on your desktop the blue bar chart looks great and shows your consistently of late. It’s no wonder you are running so well. Excellent work Lou