I wasn’t sure if you had planned to do the Xmas Eve half with the club? If so we could just switch Wednesday and Sunday around. There’s also the EOY 10 Miler that a lot of us are doing Sunday that could be an option if you have the availability. That would be a good replacement for the long run. But you definitely don’t want to do both the Xmas Eve run and the race Sunday. Let me know if we need to changes things and Merry Christmas Chrissie. 🎄

97 Points Achieved

After a couple weeks of self doubt I’ve finished the week on a high…. Super pleased with the effort I put in today

I think next time you have self doubt, drop me a message and say “Hi Coach, honestly how do you think I’m doing right now”. Let me determine who well, or how badly you are doing. You don’t need to be judging yourself. And Sunday shows how one good run can change everything. Great week Chrissie

MONDAY

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27pts | 5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

27 Points
TR 100%
Worked hard, felt good! …. Pushed hard on last rep Legs felt good even after long run
Great stuff Chrissie. In terms of lap times. 2:38 is your 5k pace. So just wanted to put that out there as I think on the some of the longer reps you’re probably not quite hitting that target pace. But I get the impression it’s Rachel doing the pacing? She should be same to be fair 2:38 per lap. Sometimes our watches GPS play up at track so the pace it says is not actually the pace we are running. But also I appreciate you are sometimes coming off the back of a long run the day before which will make a difference. Overall a great session.

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!”

TR 100%
Good rest day
Glad to hear 😁

WEDNESDAY

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22 Points
TR 100%
Had a really good run, had some hills but felt strong all of the way! not sure what’s up with Strava cutting time off definitely was an hour on my watch Strides felt ok too
Great stuff Chrissie. Glad you had such a good run and felt strong. Jax saw you and Mark doing your strides as we were driving to the gym which made me happy.

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!”

TR 100%
Not sure you can class Christmas Day as a rest day I’m exhausted lol 😂
😂😂

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!”

3 Points
TR 100%
Erm legs needed a stretch out (they where very restless) so did a 30 mins on my bike at home Felt great! Sorry know it’s a rest day 😁
That’s alright, 30 mins on the bike is only worth a few points so always happy if you want to do that. It’s a good sign you want to exercise on a rest day.

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!”

TR 100%
Felt good
Always good to get some quality rest in.

SUNDAY

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45pts | 150 Mins Run

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

45 Points
TR 100%
YES …. I actually felt positive today (shock horror) set off from home alone did almost 60 mins before meeting up with the group… headed towards battle then back to park, managed hills solo and steady! Didn’t really look at my watch just plodded along, legs tired a little in the last 15/20 mins but super happy that I did 11 miles
This is brilliant. Really well done Chrissie. It’s a great way of breaking down a run like that as you don’t need to be worrying about how long you’ve run or how long is left. I think take a minute to just rewind to when you first did Walk to Run and where you are now. 2 and a half hours of running. That’s superb right?