I’ve changed Sunday up now because we did a bit too much last week and need that recovery. Any issues let me know but keep up the great work Mark.

95 Points Target
115 Points Achieved

All sessions completed,

Leading 4-4,5 on Wednesday,

Well done Mark. I’ve delayed the recovery week to this week. So that means you didn’t over train and hit the changed target. Hope that makes sense? But another strong week so lots of positives to take.

MONDAY

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15 Points
Cardio – good, Dead Bugs & Hip Thrusts – good, Plank – fine, Flutter Kicks – feel strong doing these, Seated Row – strong, Lat Pulldown – good, Shoulder & Chest Press – Last few reps push me, Bicep Curls – 15kg pushes me, Tricep Dips – good. Leg Press – comfortable.
Excellent work Mark. So potentially we can nudge up the leg press a few kg if you wanted? But the rest we can keep the same for now.

TUESDAY

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24pts | 20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

24 Points
Pleased that I did these at the Track.. Great to run with Sue we kept each other going.
Yeah it’s a good vibe on a Tuesday morning and always good option if you are free. Nice to have Sue for company as well and an excellent pace. Well done Mark.

WEDNESDAY

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22 Points
Looked after 3.5-4 Mile Group with Chrissie’s help. Completed Strides afterwards.
Well done Mark and thanks for helping out with the group. Well done on smashing out your strides too.

thursday

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15 Points
Good workout. Nice to see Debbie.
Great work Mark. Yes Debbie is back on the Team now and training well. Also a member of Bexhill Leisure Centre as you obviously now realise.

FRIDAY

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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!”

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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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

39 Points
I had agreed to run with Chrissie today and do not spot that had changed my run. I would be happy to support Chrissie again. Debbie also joined us. Easy pace. Pads under my toes sore.
No worries and thanks for helping Chrissie. What I would say though is by sticking to the plan over the past 2 years you’ve stayed injury free. Something I managed for 19 plans on the spin, then did a week off plan, got injured. So by not following the plan there is always going to be the greater risk of picking up an injury. I have changed this week to reduce the Sunday run to 60 mins so you get the recovery you need. We just need to be careful that’s all, but always happy to make changes so you can do runs like this