I’m kinda making it up a bit at the moment as not 100% sure on the goal. But have increased the long run to 80 mins to keep the possibility of HHM alive. And added a 3rd run which will be a good test, although that does then mean doing less in the gym. Let’s see how things unfold.

111 Points Achieved

Got it done despite being very slept deprived and having a uti xxx

Highest pts scoring week so far going by my data which is great. Especially when you were feeling poorly. Great work darling xxx

MONDAY

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28pts | 2-4-6-6-6-4-2 Pyramid

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

10 Mins CD @ Easy Pace (RPE: 3)

Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.

28 Points
First rep was a struggle as I hadn’t warmed up enough. Other reps I struggled to keep to pace and had to slow down! Tried keeping to 5.35/5.40 pace as I think that’s around where I’m at, definitely for 5km anyway. Did run fast in the last lap but felt ok managing about a 1:45 lap!! Not bad on very little sleep! Xxx
You smashed it and I think this highlights your 5k time and target paces will be coming down very soon. Well done darling xxx

TUESDAY

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5pts | Core Home

5 POINTS

Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.

*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).

17 Points
Didn’t do this exactly. Realise we didn’t do flutterkicks or deadbugs but I think we may have done something else 🤔 My deadlift weight is now 17.5kg and bicep curls 12.5kg if you get a chance to update this. Although the bicep curls with the bar seem easy than using two 6kg weights 🤷‍♀️ xxx
Yeah it was slightly different as my workout was not the same, but you got 17 exercises in there so the same number of pts banked which is impressive. That’s a big gym session to smash out. Well done darling xxx

WEDNESDAY

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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.

18 Points
That was a wet one!! Fitness felt ok, could feel the glute and knee after 5km but didn’t seem to get worse thankfully. Fun running with Lou and Jim with you and Michael around xxx
I think it got worse the moment I said “Weather’s not too bad”. Worked out alright in the end. Could be a regular thing Wednesday going forward. Might get a few join us who don’t fancy doing the same elevation as HHM in 51 mins. Well done darling xxx

thursday

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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!”

FRIDAY

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12pts | 20 Mins Stair Climber

12 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 20 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.

24 Points
Bit confusing, went ok but don’t want to add in too many extra calf raises xxx
Well done darling. Yeah agree, perhaps the jump in calf raises was a bit ambitious. A great session though. xxx

SATURDAY

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24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points
Good to run with Phillipa and at a sensible pace. Few calf issues just before I got to parkrun, but maybe attributed to the extra calf raises at the gym. Leg started feeling a bit weak towards the end but made it to 80, well 81 mins 😊 xxx
Slowly making progress which is good. The calf raises might have caused that and it might be the leg hurts to some degree going forward, but if we can manage that, hopefully it will be ok. Well done darling 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!”