I think you’ve done well during the trip to still get so much done. Obviously from a plan perspective it will be nice to get back home and in a more familiar routine, but it’s also important to enjoy the last week of your holiday. Keep up the great work Sue. And if heading out for a run obviously prioritise safety.

119 Points Achieved

A good week . Still feel I have maintain my fitness.
I am thinking of doing Paddock wood in March.as a training run.. What do you think?

Well done Sue, you’ve done a great job with your fitness whilst you have been away.

MONDAY

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10 Points
Did a run this morning. Will do workout tomorrow. Only did 34 min as that’s Henry could manage. I could have continued.Ran out into the countryside. Felt better today. Good news from Wednesday afternoon I will have access to a gym so will be able to do a workout using weights. Not sure if the hotel in Colombo is in an area suit for running. Will do another run Wednesday morning. Felt better today. As I can only do an easy pace I been working on posture.
Well done Sue, hopefully it will be well equipped gym.

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!”

13 Points
Monday workout done plus I add in some yoga as well.
Great work Sue

WEDNESDAY

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26 Points
Did start out on a run early this well but had to cut it short as Henry didn’t feel well. Not that I am sympathetic as he does not drink enough in this heat. Was a shame as I felt good. Did 25 min When we got to Colombo I went to the gym and did cardio 15 min warm up on bike About 37 min treadmill. I did varied the speeds. 15 cool down on cross trainer.
Well done Sue, everything combined you would have hit your target pts for the day. Yes drinking water is key. I just downloaded an app to remind me to drink water, as even as someone that drinks a lot I realise I still struggle to hit my targets.

thursday

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10 Points
Altered routine to suit a gym and weights. Still working the same muscle groups. Felt good to do a workout. Didn’t feel i had lost much of my fitness.
That’s great to hear you felt strong. Well done Sue

FRIDAY

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24pts | 30 Mins Tempo (HM)

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.

24 Points
Done the 30 min tempo run on the treadmill. Warm up and cool down on the gym bike 10 min each.
Great work Sue

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!”

Definitely will rest today. Well no exercise not sure if 24 hours door yo door is resting.. But I be sitting for at least 15 hours on 2 planes
Safe travels Sue

SUNDAY

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24pts | 30 Mins Tempo (HM)

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.

36 Points
Slightly more than a the tempo run. Did just over 2 hrs at a slow pace with Debbie, Mark & Ellie. Sorry. Felt good and could have done longer which surprised me as didn’t get home to 10.30 pm Sat evening and was awake at 4 am . Body clock still on Indian time
That’s fine as the plan was on the assumption you wouldn’t be back. So the 2 hours is a bonus. Hope you catch up with your sleep soon and well done Sue