• January 5th - 11th

We will be doing the same session Monday that is currently on plan for Tuesday. I’m just always wary of the long run and track on back to back days. But if you feel ok Monday and are happy to take that risk, then track is a good alternative. One form of cross training would be good too if time allows. I’ve put spin in there for now, but 40 mins on the elliptical or 20 on the Stair Climber would still see you hit the weekly target. Any problems let me know. Keep up the great work Jo.

Disappointing week overall after a strong start but this time of the year is always very difficult for me so I’m just rolling with it. Pleased to get the spin and XC done. Foot really isn’t causing any issues now.

That’s the right attitude to have. Rather than let it get down and effect the training going forward, just accept that it was a tough week and move on. You’ve been doing really well lately. You are currently on 87% of the training target, so we can look to have a few strong weeks and get that back into the 90s which is where we want to be for progress.

MONDAY

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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!”

TUESDAY

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28pts | 8-6-6-4-4

28 POINTS

*Recoveries: 2 Mins Between All Reps

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

28 Points
TR 90%
Great session, was glad not to be doing efforts on all that ice that was building. The week started off well
Yeah it worked out well in the end. I was shocked when I saw how icy it was on the top prom. But luckily Bottle Alley was fine and well done a brilliant session. You really are running well right now Jo 💪

WEDNESDAY

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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.

TR 20%
Given the good start it was disappointing that I succumbed so quickly to the depression of first week back at work in January. Had intended to fit this in later in the week but ultimately decided to cut myself some slack while I get over the Xmas work backlog. At least it’s the last one.
Also if you are going to miss a session, make it the “easy run”. That way it has the least impact on your fitness. We can always play catch up a little as work becomes a little bit easier. So don’t worry, this won’t halt your progress.

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 😁

15 Points
TR 80%
Got this done.
Fantastic work Jo. Love this addition to your training. Will really help the cardio and hopefully not tire the legs out too much, with the reduced impact.

FRIDAY

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TR 10%
We had a day out in London so was never going to do this but had thought I’d do it Saturday but then didn’t, January malaise rears it’s head again!
You’ve been doing great recently. Forget about this, move on, and get back on track. If you do, then this week won’t have much impact on what you’ve achieved in the past month or so and you’re heading in the right direction and for a very good Spring/Summer. We can’t smash it every week.

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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38pts | X Country (Race)

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%
Yeah, I forced myself to get up and do this albeit quite slowly. Bloody windy and cold but pleased to get it done. Eat my body weight in sausage rolls and cake after, should have done it twice
😂 The benefit of doing a cross country run 🍰 I’ve walked up that hill from Seaford. Who in there right mind would choose that for a running race, madness. You lot are bonkers. But respect and well done for getting it done. I’m sure those leg muscles are stronger as a result of that one. One day I will give cross country a go.