I appreciate how much time is involved on Sunday so let me know if we need to tweak that. It’s a long time on the bike and not many points gained, so we could change that up to make it more time efficient. Any other issues let me know but looks another strong week. Keep up the great work Mitch.

140 Points Target
137 Points Achieved

Missed and incomplete some sessions this week, although I feel what I did do was good quality and so im not too upset. My legs were a bit unhappy with the box jumps this week at crossfit with the impact. Im looking forward to the staplehurst run to see how my running is coming on..

137pts which is a really good level to be training in. Not that many on the team working harder. It was good as well when the time was limited to add some quality in there to bolster the training. Good thinking. Yeah I really hope Sunday goes well, gutted to not be able to run but looking forward to cheering you all on. If you have any questions about pacing, then just ask. I’ll probably look back at my run last year and give some tips on pacing as I felt it went well for me then. Great work Mitch.

MONDAY

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26pts | 8 4s and 2s

26 POINTS

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

26 Points
TR 65%
Ooohh yeah I really feel like im getting fitter week on week with these sessions! Which is so exciting haha.. I went out slightly too fast on the first 8mins but managed to hold on for the whole session so im happy with that. Thanks for tonight, was nice to see Rob, one of my crossfit trainers there too. Oh also, I was thinking about doing the Staplehurst 10mile you mentioned on FB, do you think that would be a good idea?
Yeah that first lap was swift but it’s great as I can see the progress. The lap times show us that. Another really good session, and an excellent start to the week. I like the idea of the Staplehurst 10 miler, I’m a big fan of included some races in the plan as we push that little bit harder. It would probably mean ditching the swim perhaps on the Sunday? And reducing the cycle, but it would be a really good benefit for the running. The only problem is it then effect track the next day, in the sense that you’d need to take a rest day. But if you have time off work over xmas we might be able to squeeze that in another day quite comfortable. There’s a NYD parkrun for instance that might interest you too. I guess it depends on your plans the night before. Let me know, any changes only take me a minute or two so it’s never an issue.

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
TR 60%
Did lots of leg strength stuff like barbell box step ups, mixed with a bit of cardio and I did feel a bit flat in this session so just got through it. I signed up to the Staplehurst 10miler, very excited for that, first race in a while.
Great work Mitch!! How much of these sessions is cardio and how much strength? I ask because we kind of have the cardio covered and we want to make sure we get enough strength in there. I don’t want to suggest taking something out that you enjoy, but equally there might be an alternative that isn’t so cardio intense 🤔 Something to consider.

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
TR 60%
Good swim sesh, didnt wanna go as its late and cold but felt great now ive done it, excited to get outside when it warms up with the wetsuit etc again.
You’ll be amazed at how much of the feedback I read starts with “didn’t want to do it, but felt great afterwards”. That initial step getting out the front door is often the hardest thing. So really well done Mitch!!

thursday

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15pts | 45 Mins Spin Class

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

24 Points
TR 60%
Harder workout than planned it did high power reps at 2 or 3 mins then bumped up for 20s before dropping down to the threshold power at multiple reps before I got a rest rep. Then repeated that in like 3 x 10min blocks. Horrendous!
That does sound pretty awful. But some bonus points here for sure. If you do put in a bigger session than on the plan, let me know, so you don’t get short changed and it also means you might be able to ditch some minutes later in the week if feeling tired. Basically every 1 min in the threshold zone (140-160 HR) on the bike is worth 0.5pts. Every 10 mins at low zone on the bike is only worth 1 pt. Normally in a 45 min spin class I would suspect half of the time to be done in threshold and half at easy effort. Hence the 15pts. To be honest you don’t need to go into too much depth but if you do work harder than what is on the plan, like this, let me know and I will tweak the pts. It would be like me giving someone 60 mins easy run, only for them to do it at 10k pace. I’d need to change the pts to compensate for the higher RPE. Well done though Mitch and any of this doesn’t make sense, let me know.

FRIDAY

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15pts | CrossFit

15 POINTS

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

15 Points
TR 55%
Uhm, a good 40mins sweat fest.. my hr in these sessions is working at about 50% zone 3 and 50% Z4 for the duration. Been up since 330am and did this at 530 so knackered now lol. Will you be doing the 10miler too?
Yikes that is early. Not sure I have seen that time for a while. Impressed. Sounds like a really good workout too. I was hoping to do the 10 miler at an easy pace, but my leg became a problem after 45 mins on Sunday, which is progress, but if I run Sunday it would set me back probably 4-6 weeks, but I will be there to support for sure. Well done though Mitch.

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.

TR 60%
I managed an hour on the treadmill before the family came home and then it was dark so gave up.. going to get the other hour done tomorrow first thing.
No worries. I appreciate with the amount of training in the plan there will be times it will be challenging to squeeze it in. My advice if time is limited and you know that 2 hours isn’t possible, increase the pace and RPE a little. 60 mins at Marathon pace is a lot more productive than 60 mins easy.

SUNDAY

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18pts | 180 Mins Bike

18 POINTS

Cross training, including Cycling can help improve your cardio whilst reducing the impact. 3 hours cycling is worth around 60 mins of running.

14pts | 45 Mins Swim

14 POINTS

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.

TR 50%
Did a faster 35mins run this morning as I had to go iut so couldn’t do the whole hour. I actually have skipped the cycle today as im feeling a slight bit run down, I think crossfit load added up a bit this week so ive decided to give my legs a rest. Hope that was the right thing to do..EDIT: managed to do a 45min sweet spot workout on the bike with main set being 3 x 10mins at sweet spot. Feel good to have got some endurance done. ✔️
It’s never 100% accurate my pts system but to be that was 30pts banked given your pace was close to HM pace and you put more effort in on the bike. So good use of limited time which is something we might need to do from time to time on this plan. Well done Mitch.