• November 10th-16th

The one obvious admission is the Winter 5k. If chasing a quick time, perhaps compare the forecast for Saturday and Sunday. parkrun will be pacers day, so that could help with a quick one and then you could perhaps pace one of the Bimblers Sunday. Or switch it round and race Sunday and pace 28+ mins on Saturday 🤔 Let me know. Either way it’s a good week with plenty to look forward include 3 good midweek sessions. Keep up the great work Ben

110 Points Target

MONDAY

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Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
TR 60%
Did this ok. A bit achy, possibly from Saturday, but also wondered if I was fighting off a cold or something. Now Wednesday and feel ok, so assume not.
Well done Ben, some days are just like that. But glad you feel better now and good job for completing it.

TUESDAY

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Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

24 Points
TR 55%
Still feeling below average before this session (hence training readiness score – still not really sure what that is – I am treating it as how good I feel before the session!). But really enjoyed it and actually felt much better after the session. Paced it well and ramped up as required, so pretty happy.
Yeah TR should be how you feel beforehand. Sorry to hear you will a little below par but so pleased the session went well. Often running can do that and the hardest thing is getting started. Your consistency with these sessions has been excellent. Great work Ben.

WEDNESDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

thursday

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Bimble💙 & Strides

22 POINTS

60 Mins @ Bimble Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

22 Points
TR 75%
It was wet, but it was with the Bimblers, so a good time was had. Still finding hills surprisingly difficult even when running slowly. Ended with strides in Klare’s Mum’s road, which is on a bit of a slope.
I was you all running up Little Ridge Avenue which made me happy as I went on a mission to find some plant based cheese. Just take the time with hills, they never ever get easy in truth, but just slow down and take your time, it will come. Well done Ben.

FRIDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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parkrun

30 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

29 Points
TR 75%
Did 10 mins warm up and 8 x strides. Wanted to do a good time today. Got slightly boxed in initially and the pacers were a bit all over the place at the start, so had to try and pace myself. Knew I wouldn’t do the 24 mins I wanted within the first 500m, so probably did not push myself as much as I could have. Was pleased that I was able to up the pace a bit after the Azur on the way back, but couldn’t quite maintain that to the end. Having said that, I definitely felt the positive affects of efforts, so it is coming back! 😊 Finished with my fastest time this year, albeit by only a second or two (24:39). Managed a 6 min cool down.
The 24 and 25 pacers started at the front last time and I told them not to. But to run your quickest of the year when being held up and potentially holding back a touch is great. Shows that you are continuing to make that progress and feels like there is more to come. So lots of positives to take from this one. I feel harsh docking a point for the missing 4 mins, but still a very productive day. Well done Ben.

SUNDAY

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

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
TR 70%
So, did my 60 mins easy today (Saturday afternoon) rather than Sunday, so I could have a bit of a lie in on Sunday. Didn’t feel too bad after this mornings efforts, and although it was hard work, was still relatively comfortable.
Double run day? Wowzers, that’s commitment. I get it though, makes sense when there isn’t much on the schedule Sunday. Enjoy your line and great work here Ben. Also means if you did want to do track Monday you’ll be fresher.