Race next week with the EOY 10 miler so we ease off the long run. It’s pacers day at parkrun so a chance to go for a quick run. Any problems let me know.

105 Points Target

105 Points Achieved

A good weeks training.

Perfect week Mark. Right on the number, 105pts. Ideal. Again thanks for the lift on Saturday, really appreciate in and just nice to have a little chat and walk through the woods. I really cherish the friendships that running and Team Orange has given me.

MONDAY

15 Points

Good workout, all good, weights kick in towards the end of the 2nd rep.

Great stuff Mark and yes that’s ideal, they should feel tough towards the end of the last rep. That means we’ve got the right level at the moment.

TUESDAY

26pts | 100-200-400-800×3

26 POINTS

Recoveries:
100 & 200m: 60 Seconds
400m: 90 Seconds
800m: 120 Seconds

A good session to do on the track. Really work hard during these reps to try and hit those targets. To get faster over 5k we need to train quicker in sessions like this. Perhaps start at the first bend so the 400s & 800s will begin at the start line. Go get ’em!!

26 Points

Good session, had to push it to complete this within the hour.

Great stuff Mark. A new session that one, I’ll bear in mind the time it takes, but fantastic effort.

WEDNESDAY

22 Points

Supporting Kate with the 3.5-4 Mile Group. Strides – Legs had no pop.

Some days will be like that. Especially if running at a slower speed it can be tough to get any momentum. Thanks for helping though Mark.

thursday

15 Points

Good workout, all reps completed.

Fantastic work Mark. You are so consistent with these and no doubt they have played a bit part in keeping you injury free.

FRIDAY

SATURDAY

SUNDAY

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

Easy Social Run. joined by a new W2R Graduate Charlotte. When we were running around the Memorial centre a dog handler lost control of their dog as it was barking at another one and slammed into my right knee 😠, felt sore at the time but felt okay later.

Well done Mark. Looked like a nice little group. Glad the dog didn’t do anymore damage. They can be a real pain sometimes, although they probably say the same about us runners.