A recovery week in the plan although the pts is likely to be the level you’ve been hitting at the start of this block so it might not feel like a step back. You’ve got Tuesday free so you could always move one of the sessions to there. Just be sure always to have one rest day in a week. Any problems let me know. Keep up the strong start Mitch. Consistency is everything.

110 Points Target
115 Points Achieved

So this week felt like a proper good week where everything was manageable and made me feel like ive got fitter across the board. Having 2 weeks off after next week for Xmas coming up is probably putting me in a good mood too! Not much more to report – I could work a bit harder but saying that we’ve got a 3 hour bike next Sunday which will definitely scratch that itch 🙂

There’s definitely room for ramping it up a bit, but that will happen naturally, but if you get to end of another week and feel that it’s too light, I’m open to adding more in there. But an excellent week and good to hit the targets and also know that you’re feeling good too. Well done Mitch.

MONDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
An amazing session that I really enjoyed and really pushed myself on that last 8min effort – thank you!
It’s a good one this. I really like it because that first 8 mins when fresh you almost need to hold yourself back. Then that last 8 mins you have to really dig deep, it replicates a 5k perfectly. Sorry my answer about the 1 min reps was a bit vague. I have looked at your splits on Strava and you were hitting 4:00 per km for those which is perfect to be honest. A great start to the week Mitch!!

TUESDAY

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15pts | CrossFit

15 POINTS

A good way of getting in some strength work but also some additional cardio!

15 Points
Crossfit was some barbell strength and then a 15min workout which i took at a manageable pace, excited to see how crossfit improves my run and cycle etc. When I first stopped xfit and moved to zwift I had a ton of power that ive now lost so hoping I can get some of that back over time.
I think S&C is key and have probably learned that the hard way myself in recent months having really neglected it in my only training. The longer we are going to be out there on race day the more important the strength work is going to be and sounds like Xfit is a perfect solution. Great work Mitch.

WEDNESDAY

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9pts | 30 Mins Swim

9 POINTS

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

9 Points
I am SLOW, need to make sure im doing the 2 swims a week religiously cos im so slow in the pool (2:17 per 100m) id like to eventually be 1:45 per 100m. Whats strange is my average HR was 111, which seems extremely low. Need to just get consistent no point asking the trainers there about it until I have that 2 sessions per week consistently done to say that im not improving lol. Still enjoyed it though and im much stronger when I get in open water and have a wet suit on to pick my sinking legs up.
I would say pace is always relative. So whilst you might not be where you want to be in terms of pace, try not to be too critical of yourself because that can have a negative impact as well. So even a small change of mindset from “I’m so SLOW” to “I’m not where I want to be right now, but I have time to get there” is going to change your attitude in the pool. Even just the increase in time spent in the pool should help but I guess technique is a big part of swimming, so hopefully that’s something that you can also improve on with the help of the trainers. Time is your side right now. Great work for getting the session done though Mitch.

thursday

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10pts | 30 Mins Spin Class

10 POINTS

Sometimes it can be good to reduce the impact and get the heart rate up with some cross training. Plus spin classes can be great fun.

10 Points
Another 30min zwift race this week. About 15mins of hard riding before I got dropped from the front pack and finished the ride firm but slightly easier. These races depress me cos I used to be better at them, but that was when I was doing 5+ hours a week on the bike and obviously my run was a lot worse then.
They sound great fun. Perhaps worth a few more pts but we can work that out as the training progresses. Try not to get yourself deflated after a session. Current fitness is what’s important and hopefully as we push a big harder on the bike you will see further gains, and as you said, the running has improved. So always try and put a positive spin on things. Another good workout ticked off though, so well done Mitch.

FRIDAY

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SATURDAY

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15pts | CrossFit

15 POINTS

A good way of getting in some strength work but also some additional cardio!

24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

39 Points
Crossfit was good, long 40min one but not insanely high effort and rest between intervals. Run was really enjoyable and easier than expected. Noticed it feels so difficult in the first 5mins whilst im still warming up and it makes you think oh no im so unfit suddenly, but then you get in the groove and it felt great haha. Big day really.
This is quality. 39pts in the day is brilliant. Yeah that’s a good lesson with the running. To be honest some days I take 30 mins to warm up. I’ll never forget I did a run 2 days before the Beachy Head Marathon and the first 2-3 mins I was in a world of pain with my glute but as I went on, things eased up and never once had a problem during the marathon. So if you get runs where things hurt in those first 5 mins give the body a chance to loosen up and you’ll be amazed how much better you can feel. Great work Mitch/

SUNDAY

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9pts | 90 Mins Bike

9 POINTS

A good way to add some extra cardio with the reduced impact and lower training load.

9 Points
Amazing 90mins session, I basically go on Zwift, pick a route and turn the erg on so its just a constant resistance and the resistance goes up or down depending on your cadence, so hills or descents dont affect the power on erg mode. I finally did a 100% week! I feel like i want to step the mileage up but I guess thats what we are doing slowly and in a smart way so I dint get burnt out or injured. I get quite excited about it all sometimes haha.
Sounds fun and congrats on your first 100% week. The fact you kind of feel prepared to step up is a good thing, rather than already feeling drained from the plan. But yes it’s all done in a really smart progressive way to reduce that risk of injury and so we peak at the right time. We don’t need to be at our best right now, just consistent and tick off the sessions. Great work Mitch. I may have a new runner joining who lives just up the road from you and is a similar pace. With your permission I might suggest to her that sometimes you could potentially team up for an easy run if your plans align? It might not happen but it’s something I do try from time to time so runners can team up.