I feel like there’s potential to put another 10 pts on this target if you feel good and that it’s possible. The machine I’m in love right now is the stair climber. Even just 20 mins on that, say Tuesday after Circuits will bolster your pts by 12, work those key muscles the glutes and hamstrings whilst bolstering your cardio too. Or you can do some elliptical, rowing, or even an extra 30 min run. I think any of those options would work if you feel slightly more training is possible. Let me know what you think.

132 Points Achieved

I don’t have much to say about this week. I don’t think I have has a rest week since 100 % club started

Another strong week Lou. Yeah looking at the data you are due an easy week, but the week commencing 26th is a drop back. Or you could even swap it for this week if you wanted given you are going away. But the next two weeks we should have one at 125pts and one at 105pts.

MONDAY

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30pts | 5-4-3-2-1-1-2-3-4-5 Mins

30 POINTS

Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)

A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.

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 🥊😁

36 Points
So I think that my pace was quicker in the park on Thursday but then I had rested legs, hadn’t done body combat before hand, hadn’t run for 100 mins the day before. So perhaps I’m being hard on myself. Also running on tired legs is supposed to be good in moderation, imagine how good they’ll feel when they are rested!
You did great. As you say, plenty of reasons why the pace may have been a little slower. And this session was all about smart pacing. Had you gone off quicker you may have been forced to slow down at the end. I’ve taken off a few pts, simply for WU & CD but I do that to give you more freedom going forward for the rest of the week to do a little bit extra. So it’s a positive not a negative and no need for you to be doing 10 mins WU coming straight from Body Combat. Well done Lou!! Looking so strong right now.

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.

27 Points
So I did an hour and half moving about the gym working legs, arms, core. It’s was a bit mixed up then I went in the studio so I could use the kettle bells. 💪 I did 20 mins on the stair stepper and climbed 91 floors. Got no idea whether that’s good or bad. But I sweated buckets and my heart rate was high!
Well done Lou, about 27 pts there. So we are a little ahead now. With the S&C, just be a little careful if making the session up as you go. We basically want to ensure we are no overstressing the same area multiple times. I’m going to put together some specific gym workouts soon and you can switch between them, but as long as we don’t do any damage in the meantime that’s the main thing. And any weight increases, keep them minimal. I was going well in the gym and then jumped from 12kg to 16kg for my Farmers Walk and busted my shoulder (slowly getting better), but highlights how one mistake can be costly. In terms of the Magic Stairs, perfect, that’s about right as you saw how effective just 20 mins on there can be. Great session.

WEDNESDAY

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Missed 4 strides will pick them up Saturday because I was off to hand over my ac job 🤣 Run was ok. Do you think I’d get a better run in if I ran alone? 🤔
These runs are not as important as the efforts or long runs, as that’s when will be stressing the body and making gains. So whilst, yes, perhaps a solo run might allow you to run a more consistent pace, I don’t think it’s essential. Personally I mix it up depending how I feel, a run from home to parkrun start and back, during the summer is lush, but then sometimes I prefer the company, even if it’s more stop start. Either won’t make a great deal of difference as this is the least effective session in your training. Well done Lou.

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!”

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 😁

22 Points
Spin sprint on Friday which is only 30 so did 20 on the stair master before
Like your thinking. Make up those missing pts and the Magic Stairs is the best thing for that. Well done 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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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.

27 Points
Rachel smashed it!!!! 1.05.18!!!!!! My pacing is shite we are always too fast 😆 Did the missing 4 xstrides
Your pacing looked good to me on Strava. But congrats on helping Rachel to such a big PB. It feels good right? Inspiring others is so much more powerful that achieving our own goals. Great work Lou.