A really good week with 115pts up for grabs. Tuesdays sessions is always a good one. Wednesday with the club and Sunday’s race to look forward too. Hopefully the trip goes really well and you have a fantastic time.

120 Points Target

114 Points Achieved

Pleased with my Efforts this week, I never realised how much Humidity can affect your Performance.

A really strong week again Mark and to be able to do the 5k away with the club and friends is a great memory to create. Awesome work.

MONDAY

15 Points

Cardio – good, Dead Bugs & Hip Thrusts – good, Plank – harder at the end, Flutter Kicks – feel strong doing these, Seated Row – the weight pushes me, Lat Pulldown – good, Shoulder & Chest Press – had to dig in at the end, Bicep Curls – 15kg was being used, so I used 12.5kg and 2 x 15, Tricep Dips – good, Leg Press – good.

Superb work Mark, an impressive workout. I’ve just started doing weights at the gym and have got a long way to catch you up. 15kg for Bicep curls is really good.

TUESDAY

24pts | Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

24 Points

Before we started I did not fancy the windy conditions and could have got back in my car and got back in the warm. Once we got started I warmed up and enjoyed the session and was happy with my pace.

It’s funny how it works like that. And to be honest that’s why you’ve achieved what you have and will continue to run well. Whilst others make excuses, you’re getting it done, whatever the weather and that’s brilliant, so great job Mark, keep up the excellent work. Monday was similar, rained all day long, but come track it was actually ideal conditions but I bet there were still a few who chose to stay at home.

WEDNESDAY

22 Points

Early morning Run & Strides before travelling to a Funeral, been a long day.

Really well done for getting out early and ticking this off Mark. Great job.

thursday

FRIDAY

18 Points

The gym only had a couple of Cardio Machines and a Lat Pulldown machine, no free weights. So I did the Morning Group Run instead, very humid.

Good idea to switch it around and nice to be able to run with the gang, rather than spend time on your own in a less than adequate gym. Well done Mark. I hope you have a fantastic time.

SATURDAY

SUNDAY

45pts | 10K Race

45 POINTS

2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)

10km @ 10km Pace (RPE: 6-8)

2km CD @ Easy Pace (RPE: 3)

Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.

35 Points

Pleased with the run, the humidity and heat slowed me down for the last 2 miles, I set myself a target of 1.10, so I was Pleased to come under that. Massive amounts of runners.

Well done Mark. A nice experience being part of the group on a trip like that and not a bad idea to run this a bit easier given the conditions