Recovery week. Sunday’s 90 mins is the Newhaven 10k. So 10 mins WU, the race with Chrissie and 10 mins CD. Other than that, business as usual with Tuesday evening efforts and Wednesday Horntye sandwiched with your 2 gym sessions. Any issues let me know. Keep up the great work Mark.

107 Points Achieved

A good week that ended with me supporting Chrissie to get a new 10K PB.

Fantastic work Mark. A great way to finish another excellent week.

MONDAY

15 Points

Good workout, had to jump around the machines as I went in later. All reps completed.

It’s annoying when it’s busy isn’t it. But well done for smashing out. Pure Gym after 5pm is ridiculous, you can hardly move in there. Well done Mark

TUESDAY

28pts | 8 x 2 Mins & 1 Mins

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery

8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.

28 Points

Good evening, the rain was kind to us. Did the 2 minute reps at a sensible pace, so I could smash out the 1 minute ones.

Fantastic stuff Mark. Great to have you along and thank you for going back for Jo at the start.

WEDNESDAY

22 Points

Looked after 4-4.5 group. Stopped my watch several times and forgot to restart it 🫣 Completed Strides on my own.

Where have the strides gang gone? But really well done for completing them and thanks for leading Mark.

thursday

15 Points

Good workout, all reps completed. Nice to see Debbie.

Great work Mark, Debbie is doing great with her gym work. As are you.

FRIDAY

SATURDAY

SUNDAY

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.

Supported Chrissie to achieve a 10K PB. Run was boring had to do the same 5K route twice, but this was due the Seawall at Seaford being breached during the storm