• 6th-12th April

A really good week. I’m hoping to get a group of us down the park on Monday evening, just for a nice friendly session without pushing too hard given we have Wednesday coming up. Speaking of which you know what you are capable of now. Michelle is running and she just smashed out 1:58 at HHM. I reckon for 5K you can keep up with her so that would be a good strategy as she generally paces herself well and it means you can just focus on her as a target rather than worrying about your pace. Any problems with the schedule let me know.

133 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 🥊😁

20pts | 16 x 200

20 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. Love 200s. Go get ’em!

30 Points
Missed a couple of minutes warm up and cool down. Thought I wasn’t going to be able to keep at the pace so I stopped my watch half way but the second lot were quicker. It’s a real confidence booster that I can run that fast. But I am again feeling fatigued, I think it’s the long run straight into efforts.
Yeah normally we would avoid those back to back tough sessions, but obviously the schedule this week different. But have to say I’m so impressed with your pace tonight. Way ahead of target and I think as we strip back to these shorter rep sessions on Tuesdays it’s going to really help improve your speed. Fantastic running Lou. Hopefully the fact you only have 1 run in the next 4 days will help with the recovery.

TUESDAY

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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
Getting the hang of this now. I leg pressed 100kg and calf pressed don’t think that’s the right name 100kg. I also did glute bridge with 22.5kg. That was more of a work out. I can fully bend my knees on leg press because I have arthritic knee caps 🤣 also did you see my box jump! Yay!!!
That is impressive. Wow. I did see the box jump. Nice. It’s something I’ve always wanted to do but watched a video once that just said it’s not worth the risk. You only need to get it wrong by a mm and it can go horribly wrong, as I’ve seen on socials before. So that put me off, but that’s not to say you shouldn’t include one from time to time. A good way of tracking your strength and progression. Perhaps ask your PT though and see what he says. Great work though Lou. Hopefully another step forward to achieving that goal.

WEDNESDAY

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26pts | 5K Race

26 POINTS

I’m a big fan of consistent splits. With any race avoiding getting swept away with the crowds is key, so focus on that early pace and hold back, settle into a rhythm. Km 4 is often the hardest, so zone in on 4 and dig deep. You got this!

I know I know I’m being ridiculous being annoyed with at 25 min 🤣 But I’m annoyed the demons got me! 😡 Ducked out the cool down but I don’t have yoga in my plan
I kind of disagree about the demons in this one. You ran the first mile at sub 24 min pace. It was just too quick, and I don’t think from what you said that was your fault. If you go too quick you’ve won’t make the end. Simply as that. The fact you still got 25:00 shows you kept going and didn’t give up completely so I think you should actually be happy with your own effort tonight. I’m not pointing fingers either, pacing is hard, so it’s not easy to get right. Well done Lou

thursday

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6pts | 60 Mins Yoga

6 POINTS

Flexibility is definitely very important to runners and yoga can help in that area!

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!

14 Points
So I’m not sure if 8 pints if enough for my Second stength? I burned 250 calories and managed to get some anaerobic benefit 🤣
Sedona? Is that a typo or a form of S&C. Happy to tweak it if need be. At the moment S&C pts are based on number of sets, but if doing higher weights then we probably need to adjust it. Well done Lou, another one ticked off.

FRIDAY

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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
Another one bites the dust! It was a hills session today 🤣
Do they shout at you. “TURN IT UP” I used to love that. The louder they shouted the harder I worked. Awesome 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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36pts | 120 Mins Run

36 POINTS

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

38 Points
Ended up going 5 mins over. That’s a bloody though route especially coming back. Anyway I was a good girl and tried to stay in zone 2 trouble is I think I would have to be walking to do that anyway. Average 158 bpm! That’s low for me 🤣 but unfortunately my vo2 max has taken a knock for it 😢 sad times !
Yeah very tough to keep the HR down up those hills, but the fact you are slowing down and thinking about it, is a positive, rather than trying to power up the hills and overdo it. Looks like a good group and glad it went well. Another strong week in the bag. Great work Lou.