A recovery week. Important we do take a step back so then we can kick on over the next 3 weeks to train that little bit harder. If you wanted to bring Sunday’s run forward to Saturday that would free up the opportunity to do track the following week. When we got home from efforts on Tuesday, one of the first things Jax said to me was “Crikey, Jo is running well”. And I have to agree. Keep it up, I’m excited for this year ahead. Any problems let me know.

It was helpful to step back a bit this week and I think I am rested ready for the week ahead

The recovery weeks are good and can give us that rest we need to kick on again. So glad it helped. Well done Jo!

MONDAY

TUESDAY

28pts | 8 x 2 Mins & 1 Mins

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery

8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.

28 Points

TR 90%

God, I couldn’t believe I didn’t talk myself out of this. The running was fine but hated everything else (the weather). about it 😆

😂 Well done Jo. In the moment it’s challenging but these are the sessions that build character and make us tougher. I always talk about last years P2P and apologies if I’ve mentioned this already. So many were moaning how bad the weather was (light rain and headwind). Having trained in much worse I actually thought it was ok and there is where we get a big advantage for training in tough conditions to those who make excuses and stay at home. Not to mention being fitter as well.

WEDNESDAY

18 Points

TR 90%

All done, took it easy. I will find everything much easier when we are done with January

Well done Jo. You always want to take these runs easier, especially the day after efforts. Roll on February but keep doing what you are doing as you’ll come out the other side feeling fitter, stronger and pleased with yourself.

thursday

FRIDAY

TR 60%

It was ok, the gym was heaving and I hadn’t left enough time to complete. Did 25 minutes then came home and did a few more dumbbell exercises but not the whole lot

I am tweaking S&C so that may help going forward as this is a big workout and I can understand how it would be frustrated if most of the gym machines are taken. Well done for getting some done, always better than nothing. Any feedback you have about S&C I’m always listening. I tend to use free weights at the gym so you can then a quiet corner and not worry about whether the machines are free or not.

SATURDAY

30 Points

TR 80%

Got up and got it done before an overnight trip to London.

Brilliant. Well done Jo. Always makes me proud to see the team out on a long run. Smashed it.

Exercise Bike	10 Mins
Leg Press	2 x 12 (80)
Chest Press	2 x 10 (20)
Lat Pull down	2 x 12 (30)
Ab Crunch	2 x 10 (20)
KettleBell Swings	2 x 12 (12)
Split Squat	2 x 10
Cable Torso Rotation	2 x 12 (7.5)
Hamstring Curls	2 x 10 (20)
Plank	2 x 30s
Tricep Dips Dumbbells	2 x 10 (5)
Seated Row	2 x 12 (40)
Goblet Squat	2 x 10 (5)
Calf Raises	2 x 10 (5)
Dead Hang	90s

MONDAY

Rest Day

TUESDAY

28pts | 8 x 2 Mins & 1 Mins

WEDNESDAY

18pts | 60 Mins Run

thursday

Rest Day

FRIDAY

15pts | Jo Gym

SATURDAY

30pts | 100 Mins Run

SUNDAY

Rest Day