Loads of good stuff in here. A really busy schedule but not overly demanding at any point. Sunday being the highlight with the Winter 5k and the way you have been running in recent weeks, confidence should be high. Keep up the great work Alison.

95 Points Target
95 Points Achieved

A good week, hitting my targets.

Dead on the 95pts so fantastic work this week. That’s two on the spin since introducing the 100% club and that should be the target each week. Excellent work Alison.

MONDAY

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4 Points
All done. No problems.
Well done Alison, great start to the week and glad to hear you are feeling strong after the 2 hour long run yesterday

TUESDAY

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24pts | Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

24 Points
A good session. Tried to really ramp up the pace for the 1 min runs.
It’s not that easy for me to see your form from the angle I was cycling but it did look vastly improved from when we first teamed up and it’s evident you are working on it whilst running which is great to see. Another excellent session Alison. Really well done.

WEDNESDAY

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21 Points
Found it hard going today when tackling the hills so kept pace down. I didn’t have time for strides (sorry) but I did run to Horntye so clocked extra there.
Perhaps the after effect of Tuesday? But sensible to take it a little easier. No worries about the strides. I will try and encourage all the team to do them before the Winter 5k on Sunday. And bonus pts for running there too

thursday

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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.

4 Points
Completed core on Friday morning. All fine but struggled to hold plank for full 45 secs.
Planks are possibly the hardest exercise but really work our core. I don’t think they ever get easy. But really well done Alison.

FRIDAY

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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
Enjoyable swim
Well done Alison, glad you’ve kept this in, especially if you enjoy it.

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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30 Points
Happy with that run overall but had some stomach pain on last 2k. A good time but not quite a pb. Glad I got there early to do the strides!
Sorry to hear about your stomach issues towards the end but another really good time Alison and again shows how well you are running. I think just stick with it, the training will progress over the next few months and if you keep ticking off the sessions then you’ll be running even better come March when the big races come around again. Well done on getting the strides done beforehand as well.