• January 5th - 11th

Not really a recovery week in the end as I just kept adding stuff, but see how you feel, track might be a bit too much as a big session on Monday.

90 Points Achieved

What a week! So much disruption with the weather messing things up with parkrun plus my mum in hospital Wednesday when I’d planned to go to the gym. Good job I got your efforts done as I nearly didn’t go!!
Not sure how I managed to rearrange and change things to get the points, I hope I did the right things to replace it Shame I only got to run once. Good I saw Richard and got his advice about the stair climber to help with making my legs stronger he also says he has no concerns regarding me being able to recover and is impressed with my determination and motivation. A lot of that is down to your support 😘 xxx

Superb. It shows there is always a way and I love the fact the pts system is rubbing off on your and keeping you motivated. To get up and go to the gym on your own makes me really proud and I know what a difference its going to make in the long run. All things considered and everything that was thrown your way it was an excellent week. Well done darling.

MONDAY

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7.5 Points
TR 40%
Done xxx
Well done my darling. Strong start to the week xxx

TUESDAY

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28pts | 8-6-6-4-4

28 POINTS

*Recoveries: 2 Mins Between All Reps

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

28 Points
TR 10%
So tired and cold but dragged myself out. Put the effort in even though I’m a lot slower than I used to be. Leg ok until the cool down, was it the distance or running with mark again 🤷‍♀️ Thanks for taking the session and looking after me xxx
You’re welcome. You did great. Don’t worry about previous pace, it will come back. And we don’t want to worry to much about our pace on a cold, dark night when our GPS is all over the place. I was impressed with your efforts and running xxx

WEDNESDAY

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thursday

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15 Points
TR 60%
Done it and did additional abductor machine and two minutes on the magic stairs xxxx
The “Magic Stairs”. I’m taxing that. Well done darling. 15pts banked!!

FRIDAY

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SATURDAY

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18pts | 30 Mins Stair Climber

18 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

6pts | Jax Arms Session

6 POINTS

Same routine as I do with my arms but just different weights. Worth finding a replacement for the Chest Press if it causes your shoulder pain

10pts | 30 Mins Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

5pts | 15 Mins Core (S&C)

5 POINTS

Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.

A really quick 15 minute core workout!! Click on the exercise to view the workout

39 Points
TR 50%
Gym on my own 😱 that’s new as was 30 min on the stairs!! More fun when you’re there with me. Proud I got it done. Core on here is different to what I should be doing and different to the timer I used 🤦🏼‍♀️ I did Russian twist (45sx2), plank(60sx2), deadbugs (45sx2), flutter kicks my version (45sx2), glute bridge (60sx2), side plank(30sx2). When you update the core routine I’ll update the timer you sent me xxx
Really proud of you for what you achieved today. Sorry for being a grump and sad I couldn’t join you. But 39pts in a day? Wow. That’s amazing. I’ll take a look at the 15 mins core and tweak it again. Well done darling. Fantastic effort. xxx

SUNDAY

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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!”