• 20-26th April

I imagine this was a weekend off? But we can cram some decent training into the week beforehand. Track Monday is a good alternative for the session if you wanted to join in with the club. Another double session too, hopefully have time to squeeze that in? Any problems let me know and of course if we need to change things up that is fine. Keep up the great work Sally.

86 Points Achieved

MONDAY

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3pts | Stretches

3 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

23pts | 7-5-4-3-2-1 Mins

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

7 Mins @ 5K Pace (RPE: 8)
150 Seconds Recovery

5 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery

4 Mins @ 3K Pace (RPE: 9)
120 Seconds Recovery

3 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

1 Min @ 3K Pace (RPE: 9)

10 Mins CD @ Easy Pace (RPE: 3)

A nice progression speed session. Start of at 5k pace for the first 2 reps then look to crank it up and finish off really strongly. Go smash it! You got this.

26 Points
Had to do this today Tuesday, as yesterday had a full day off with hubby so we had the day together in London, so lots of walking yesterday 🤣🤣 That was a tough session, although had played 90 mins of padel in the morning although not full on at it. Was a one foot in front of the other session today. Took me that first effort to get going, but was better once that was out the way. Session ticked off and job done 😀
I feel tired just reading about all your exploits. Respect for still getting it done, don’t be afraid to make a decision to sometimes tweak it yourself if you’ve done extra sport. I’ve yet to enjoy the delights of padel but I suppose it depends who you are playing with as to how demanding it can be. But really well done Sally. My comments are just based on ensuring you don’t overdo it, sometimes it doesn’t take much. And hope you had a lovely day in London as well.

TUESDAY

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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.

WEDNESDAY

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12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12pts | 60 Mins Bike (Triathlon)

12 POINTS

60 Mins @ Easy RPM (RPE: 2)

Important to get some decent time on the bike given on race day that will be your longest discipline.

27 Points
Blimey that head wind today was rather brutal and I felt like I was going backwards a fair amount of the time 🤣🤣 Nice to actually get on the road on the bike 😀 Definitely got the leg burn before heading straight out for run. Again horrid headwind, but felt good and in control 😀 Enjoyed the session and ended up with my loop for run being 50 minutes
Nice, it’s good to train in tough conditions because ultimately we can’t control what it’s like on race day. Last year the Hastings Runners Pier to Pier race was wet (heavy drizzle) and windy (10 mph headwind). Everyone was moaning afterwards. “Horrid conditions”….”worst I’ve ever run in”. My response was “that was alright”….because I had trained and raced in much worse in the months leading up to it. So whenever conditions are tricky see that as a benefit. Well done on the extra mins.

thursday

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12pts | Sally Legs/Core

12 POINTS

A good workout that will cover all the fundamental movement patterns and key muscle groups in the legs.

12 Points
Job completed, feeling good 😀
Great to hear. I’m loving the gym these days. Hoping it’s a life long habit now. Well done Sally

FRIDAY

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3pts | Stretches

3 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

21 Points
Loved the run, but for some reason today just couldn’t get the breathing regulated at all. HR sat higher than wanted, so just ran to how the legs and body felt which was strong 😀 Nice stretch after 😀
Yeah I wouldn’t obsess over HR as that can take away the enjoyment if you force yourself to slow down. So long as it feels comfortable it’s fine. But really glad you enjoyed it too and nice to see the sun shining for a change. Well done Sally

SATURDAY

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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!”

SUNDAY

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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.