• 27th April - 3rd May

Something needs to give this week, and I think it’s important to listen to the body. So rather than taking a whole week off we need to ditch 2 sessions. At the moment it’s efforts and spin. If you wanted to bring either back then we’d need to ditch Wednesday evening. It’s one week only, but really important you do this for longevity going forward. Sunday should be fun though, looking forward to that one.

103 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 🥊😁

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!

20 Points
Got this done. Went to track but didn’t help. Well except returning hys tuck money to them. 🤣 I had this horrible pain in my leg when I was sitting cross legged at my desk earlier. I think my tendon might be a bit inflamed from sitting all the time. So in going to make more effort to use my standing desk.
Well done Lou. Yeah sitting is the big issue I think with hips and glutes. Try and introduce some habits that force you to stand more if you can. Although I too need to use my standing desk more. No more excuses. Good start to the week though.

TUESDAY

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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!”

WEDNESDAY

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22 Points
Got this done! Had the hype of walk2run after which was a brilliant atmosphere for the club! Got the run in before and my strides and Jim joined me for a couple. I cut caffeine out and now I feel like shit this week 🤣 that and the stress of some of my clients are a bit much this week I’ve got a raging headache and feel like crap!
Oh no, sorry to hear that. Hopefully come the weekend you feel a bit more chilled. Buy fantastic work with the W2R, best thing the club does by far in my opinion and you deserve huge credit for your part in that. 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!

16 Points
I moved s&c and gave myself another rest day! That’s 3 this week 🤣 Actually today was the first time I didn’t want to go and do my session I genuinely thought I can’t be bothered, it’s been a stressful week as it’s month end and my work is piling up. But after my ecg I went straight up there and got it done. apparently the ecg was fine. I think it might be stress, that doesnt explain my high running heart rate I think that’s me.
Good idea to give yourself that extra rest day. Can’t remember the last time you had 3 in a week? If ever? But hopefully it will help ahead of Sunday, by which time ignore work and just enjoy our day out. Great work Lou.

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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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.

45 Points
I nearly forgot to do my feed back because I said most of it the car and on strava 🤣 Good call sticking with the pacer. Obviously I needed to be able to run that pace but I was thinking I’d do 9min miling because I was hoping that would be safe to not tank it. My simon went out way too fast. I looked at his splits and he run a sub 7 min mile for the first mile. I said to him you took it too fast just like I did at the spring no 5k and parkrun. I know now I don’t have the mental strength to pull back bad pacing in a race. I could have pulled away from the pacers mid race but I chose to stick with them. Which was the right choice because km 9 was the pits! The pacer found me on strava and added me that was nice ☺️ I reckon there is definitely scope for me to get faster, I just need to work on my aerobic base and strength.
Yeah I think if there are pacers there then definitely use them. Not often you get a 55 pacer in truth, normally would jump from 50-60 so worked out really well. It also means you don’t have to worry about the pace yourself. Si was a bit unlucky as our pacers did go off a bit quick. My first km was quite a bit under my average, but I did keep check of my splits and eased off a touch knowing they were a bit hot. I definitely feel there is quicker in there for yourself, but you’re doing it the right way in making that gradual progress, rather than trying to peak too soon. It was a fun morning, I really enjoyed it, and it was a good little group we had. We certainly represented Team Orange well 😂 Awesome work Lou and thanks for doing the lighter schedule.