November 17th - 23rd

Changed it around due to the feedback but still looks good. We hit those targets which is what matters the most.

90 Points Target

86 Points Achieved

Not seen this ‘Weekly Feedback’ option since moved to daily feedback, so apologies if I have missed this.
Good week; enjoyed track, and particularly happy with the 2 hours yesterday, without feeling too bad after. Helps to have a five min break and finishing with Parkrun though.
My meetings this coming week are not work related, so probably not fair to complain to Carl! 😉
Things still generally going good. 👍

I take the blame for that with my constant fiddling. So no worries. I believe the platform continues to improve. And yes, that might not be the best idea moaning to Carl 😂, that made me chuckle. Another strong week though Ben, so really well done.

MONDAY

24 Points

TR 85%

First track session for 30 months – checked on Strava and 15 May 2023 was my last visit. Pulled hamstring on that session! Did really enjoy it, just a shame it is on Mondays, the same as ASPT. Will try to do again when ASPT isn’t on. Happy with my effort – felt I was starting to fade in the second half, but kept up the pace as it got harder, so all good. 👍😊

I’m so relieved you didn’t pull a muscle this time around 🤦‍♂️😂 Perhaps my warms up have improved since 2023. It was clear you were putting a big effort in though, so very happy with this. There’s definitely a big appeal to track at this time of year when it’s well lit and a good surface to run on. But yes, the day has always been a problem and why Tuesday efforts become a thing in the first place really. But well done Ben, excellent start to the week.

TUESDAY

0 Points

TR 85%

Didn’t do session, as visited my friend whose Birthday it was. See tomorrow.

I’ve changed up the schedule to reflect what you did and I can always do this so appreciate the feedback.

WEDNESDAY

12 Mins Core

4 POINTS

Russian Twist	30s x 2
Plank	45s x 2
Dead Bugs	30s x 2
Flutter Kicks	30s x 2
Single Leg Deadlift	60s x 2
Side Planks	15s x 2

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial. TIMER!

12 Mins Legs

4 POINTS

Squats	45s x 2
Calf Raises	30s x 2
Glute Bridge	45s x 2
Reverse Lunge	60s x 2
Wall Sits	45s x 2

12 minutes. That’s all it takes. 30s recovery between reps.

8 Points

TR 90%

Did Friday’s 12 Mins Legs and yesterday’s 12 Mins Core together this morning. 👍💪

I do like the idea of combining these when you don’t have ASPT, cos once you get started you can just wrap them up nicely and then have that extra rest day, so really well done Ben. How is the knee? I was worried there might have been a slightly limp towards the end of the track session but it might have been me just worrying.

thursday

18 Points

TR 75%

Very cold, but lovely run with the gang. Jim even joined us for part of it. Then had some cake as SueA birthday! lovely. I didn’t do strides, as I was sure wasn’t on plan when I looked earlier in the week!

Well done Ben. Great to see so many of you out celebrating Sue’s birthday. Not sure what happened with the strides but no worries. Glad you enjoyed this one.

FRIDAY

SATURDAY

36 Points

TR 80%

Went down early to Parkrun as decided I would do 45 mins out towards Bexhill and 45 mins back, before Parkrun. Didn’t realise quite how windy it was and with hindsight should have headed inland. First half was hard going into the wind, but a bit easier coming back and did Parkrun with Lou, doing just over 2 hours in total, so mission accomplished!

Great work Ben as it was tough down there this morning. Cold and that wind was brutal at times. It’s runs like this that go unnoticed by a lot, but make a big difference come the Spring when the team are smashing out PBs and others are below their best. So keep ticking them off. Enjoy your lie in.

MONDAY

20 x 1 Minute Reps

TUESDAY

Rest Day

WEDNESDAY

12 Mins Core

12 Mins Legs

thursday

Bimble💙 & Strides

FRIDAY

Rest Day

SATURDAY

120 Mins 🏃‍♀️

SUNDAY

Rest Day