We’ve reached the end of this plan which means this week is slightly lighter. Let me know if you did want to pause, but if not I will continue with a new plan up until HHM in March as I feel like you’re making some good steady progress of late. I appreciate this week might need some changes too, so let me know if that is the case. Happy New Year Alison.

94 Points Achieved

Obviously the fall on Tuesday was disappointing but I was happy to get back out there running for the parkrun. A shame not to get the 90 mins today but hoping with the class I completed yesterday that I’m not far off my target. Hoping to maintain my fitness and still come to Tuesday Efforts sometimes when not at track.

Well done Alison. Of course, keep coming to efforts when you can. Lots of the people I used to work with in the past come along still and just because you are not on a plan, doesn’t mean you still can’t be part of Team Orange.

MONDAY

Loading...
4 Points
TR 80%
I completed this on Monday but forgot to submit. It is on Strava. Completed all fine.
Well done Alison. Keep doing these whilst you are off plan if you can. They will really help your overall fitness.

TUESDAY

Loading...

28pts | Pyramid Hills

28 POINTS

This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.

Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.

A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.

TR 80%
All good until the fall. I was chatting and just stumbled. Felt I was tacking the hills well. I went swimming this morning with the family but managed about 10 mins of proper swimming which I’ve logged.
You were very unlucky. It’s always a shock to the system and just glad you are ok. Sorry about the leggings as well. But well done on the hills you did manage to do and the swim.

WEDNESDAY

Loading...

Rest Day

0 POINTS

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

thursday

Loading...
22 Points
TR 85%
I did parkrun instead of 60 mins, with a 5 min warm up. No strides unfortunately. Run went well, slow at beginning as bottlenecks but I had a good pace for later K’s despite the wind.
That’s ok. A strong parkrun is worth 20 points and with the WU that would have hit the target for the day, so a good alternative and not often we get the chance to do a midweek parkrun

FRIDAY

Loading...

4pts | 12 Mins Core (S&C)

4 POINTS

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

4 Points
TR 80%
All done. Glad to be exercising inside today.
Definitely a day for being indoors if you can. Well done Alison 💯

SATURDAY

Loading...

Rest Day

0 POINTS

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

15 Points
TR 85%
Sorry, no rest today I went to a 1 hour S&C class. Feeling energetic this week!
No worries. If energy levels are good, make the most of it. Well done Alison

SUNDAY

Loading...

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

TR 75%
I overslept and missed the group run unfortunately. Instead I completed a 40 mins run later in the afternoon. Most of it at 10k pace but slow on the return up the steps/westhill.
Well done for pushing the pace. It’s tough once you know you are coming to the end of the plan as motivation will obviously dwindle a little, so no worries about that. Glad you still got out for a run.