• November 17th - 23rd

Snape Wood Sunday? I’ve got that in the plan. It means we need to squeeze 4 runs in again due to missing the long run. But hopefully that will be ok as none of them are longer than 60 mins. Any problems let me know, keep up the great work Michelle.

110 Points Target
110 Points Achieved

Week fully completed ☑️ 😊 loved the mix up this week, still lots of hard work, hills etc but it was really nice to have a week without a long run 😊 I absolutely loved today’s XC at Snape wood. I really like Sunday long runs don’t get me wrong but this was really nice to mix it up and just have a week without. I feel great that I managed to complete everything again this week 😊

Yes another excellent week and it does highlight that the long run isn’t always a necessity. I’m glad you really enjoyed XC and felt strong. Keep up the great work Michelle. A pleasure to work with 😁

MONDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

0 Points
TR 40%
A long day at work and most welcomed day off training as the HR’s 5k race was full off efforts the day before 😊
Sounds like the perfect day to have a rest.

TUESDAY

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800-400-200 x 3

25 POINTS

2km WU @ Easy Pace RPE: 3

800m @ Target Time RPE: 8 (120s Recovery)
400m @ Target Time RPE 9 (90s)
200m @ Target Time RPE 9
Repeat x 3 (120s Recovery between Sets)

2km CD @ Easy Pace RPE: 3

Chase those target times. You’ll be working hard here from the word go!! You got this. Make it count.

25 Points
TR 80%
Well that temperature was a little shock to the system 🥶 Track session completed with WU and CD 😊 Felt a little less go in me today ! Might have been the weather, maybe my efforts Sunday, who knows but I did my very best and feel like I tried very hard on each set of laps 😊 Jusr a little heavy legs. It was nice to have a good group there today pushing each other on. Can’t lie thought I preferred last weeks ramp it up session on the Tuesday evening on the seafront, think I’m just not a huge lover of the track 😂
Really well done Michelle. Track can be a bit monotonous at times . After all it is just running round in circles time and time again. So I do understand that. I think that’s where tweaking the pace and having those targets helps. For me when I do a session like this I’m trying to make sure I hit my target time for as many as the 9 reps as possible, making it a little game in my head, that adds to the enjoyment. Another strong session ticked off which is the most important thing. I hope to back at track over the next few weeks.

WEDNESDAY

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

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.

18 Points
TR 80%
I was in 2 minds this evening if to run on the treadmill 🥶😂 or go along to the club run….. which I did for my 60 mins easy. It was freezing but we did warm up eventually! It was good and I was pleased that I went, we had some hills, but I kept it at a good conversational pace.
I’d always recommend the group as that social interaction is good for our minds. Our we wrapped up enough. In theory if we wear the right gear we should never be cold on a run 🤔 But excellent work Michelle.

thursday

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15 Points
TR 60%
After a busy day Christmas shopping I was feeling more like putting my feet up 😂 but that would mean nothing else would get done, so I jumped in the gym and got it done. All feeling ok, my back and glute was a little tweeky as it sometimes is on my right side but I was just aware and made sure I didn’t over do it. Planning to wrap up warm for my 45 mins easy tomorrow 🥶
Really well done for getting this done. I think when you have that urge just to sit down, remind yourself you can still do the session and have a nice relax afterwards, and you’ll feel much better for having done the workout. Great work Michelle.

FRIDAY

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45 Mins Easy

14 POINTS

45 Mins @ Easy Pace (RPE: 3)

The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.

TR 90%
Lovely lunch time run through the park for my 45 mins easy. Met my friend Jamie who has asked me to help her start running, which is so good for my easy runs as it keeps me at a really easy conversational pace. She’s actually very good 😊 I’m really unsure why but my heart rate was really really high today considering it was a really easy pace, it was at what it usually is when I’m in a race, I didn’t notice it as such in myself but it’s what my watch was reading. Well it’s back down to 54 now which is usual for me 🤷‍♀️ it was really beautiful in the park today, the lakes frozen over and lots of leaves around on the ground, it was not as cold as I expected and the sun was shining 😊

SATURDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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X Country

38 POINTS

10 Mins @ Easy Pace (RPE: 3)

XC Event @ Varied Pace (RPE: 8)

10 Mins @ Easy Pace (RPE: 3)

XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.

38 Points
TR 90%
Where to start …. When I arrived very early it was pouring down 🌧️ I questioned my life choice for a moment 😂 but after what felt like a 2 mile walk to the start the rain stopped, I absolutely loved this, it was a complete mud feast, very hilly and slippery but I just loved it, I can’t lie I held back in places down hill as I lose my bottle as it was so muddy and slippery but every where I could I gave 110% and pushed. I felt strong and just enjoyed it 😊
This feedback has made my morning. This is what it’s all about. To feel strong and enjoy a tough race like this. So pleased it went well. And a lot of that is down to your hard work in your training. Great stuff Michele. One day I will commit to XC.