I’ve pout circuits in there, but it’s not actually circuits, it’s meant to be your S&C, which I will add once we know the specifics. Yoga is now in there, you’re welcome 😂 120 mins? Feels like a bit of a drag I guess so soon after the half marathons, but we want to maintain that endurance if we can. You could do that Saturday if you prefer. Of if you hate the idea of 120 mins we could add in some magic stairs to make up for those pts.

131 Points Achieved

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 🥊😁

10pts | Lou W S&C

10 POINTS

Once we get the exercises from the PT I shall add them to this page. Let’s get that strength rating up!

22 Points
Did body combat instead of my S&C but now I have two s&c to complete 😂 but it’s ok because there’s no yoga
I think it will be fine given the new S&C routine is fairly light to start.

TUESDAY

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20pts | 5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

20 Points
I thought there was 2 x 2! Kinda glad there wasn’t because I put in a shift on that session 😂 fuelled by anger! But anyway I’m going to make April about me, HR can do one quite frankly. That time I waste invested my Brain power in that ungrateful disrespectful club is time I can spend at the gym or working on myself! On the positive in the five min reps I held 7.40 min miling pace
You smashed it tonight. You’re running right now is brilliant, it’s so exciting. A lot of these sessions are ones I have created myself now. I start off with the points total I want to hit (20) and then I create the minutes/pace to make sure it adds up to that total. Hence why there was only one 2 minute rep. I’m boasting here, but it’s bloody good way of doing things. We just need to step back from HR, Ashley is digging his own grave, let him do it. When it all kicks off and he’s gone, we can step in to help again.

WEDNESDAY

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22 Points
Still fast on a Wednesday 😱 I can’t find an easy pace at the moment. I’m on a charge charge charge mode. But mark and me are going to run together for two hours Sunday and I think that will be really good. It will force my pace down and perhaps his up ☺️
Not too bad, but I guess with the elevation as well there would have been some extra effort there. But Sunday sounds perfect. Just focus on 2 hours and don’t worry about how far you go. Well done on smashing out the strides as well. The crew is shrinking it seems 😥

thursday

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10pts | Lou W S&C

10 POINTS

Once we get the exercises from the PT I shall add them to this page. Let’s get that strength rating up!

8 Points
Thought that was quite easy really 😂 but I guess it’s only week one
Best thing you can do is feed that back to your PT, so they can adjust it. But well done for smashing it out.

FRIDAY

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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 😁

23 Points
So it turns out because the PT was in the gym that I am supposed to be doing heavier weights that’s why the reps are less 🤭 I said oops I’m learning. Wondered why it seemed easy. Job done spin and weights! Sledge pull is hard and I didn’t even have weight on it. Where have stride crew gone, are the ducking out of them? Thing is even if you aren’t on a plan they are still good!
Yeah that makes sense. Heavier weights less reps is definitely the way forward. But as you say, it’s all about learning. Really good days work though to get both spin and S&C ticked off. Well done Lou. A few are currently off plan, hence not doing strides at the moment, the likes of Karl and Jim. I’m sure they will return to both the team and the crew.

SATURDAY

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10pts | Lou W S&C

10 POINTS

Once we get the exercises from the PT I shall add them to this page. Let’s get that strength rating up!

This was Friday
Great work, I’ve put some points on the board for Friday for this. So just the long run left to complete.

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
So I wasn’t expecting to end up leading but Lindsey had asked Nick and he only wanted to do 90 so I thought I would just offer the 120 as mark and me were doing it. Sorry I thing it was a bit pacey again. The thing is my hr is high but I was having quite a chat with Sean and Jan and lots of people so it wasn’t like I was running hard hard. I’m not sure mark is happy that I abandoned him 😱 I don’t have any running friends anymore!
I think with the HR stat, it’s kind of something you either need to commit too or ignore. Up until this point I have ignored it in my own running and as a coach, but am looking to potentially use it more often for those on the team who want to embrace it. For those that prefer running to RPE that is fine, and if you’re able to chat then it would suggest this was still at the right level. And thanks for leading. I’m quite chilled out about it all now to be honest. What will be will be with Hastings Runners, now I can focus all my attention on Team Orange. Obvs if the exec change their approach we’ll help out again in the future. Another strong week in the bank, so great work Lou.