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

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24pts | 20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

24 Points
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

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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!”

0 Points
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

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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.

8 Points
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

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22pts | 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)

18 Points
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

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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!”

SATURDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
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.

SUNDAY

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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!”