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  • November 3rd - 9th

A decent week. A little over target so you could rest Saturday if you wanted. I’ve not got you down for the Poppy event. Is that right? Sunday is just a little different and gets you thinking a bit more about pacing. You could still join the Sunday gang, just inject a little extra pace for those quicker sections. Any problems let me know. Keep up the great work Ben

110 Points Target

MONDAY

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Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
TR 90%
Did it. Felt ok after yesterday, but found it quite tough today.
I’m not surprised it was tough after Beckley but a great way to start the new week and good to see you are feeling fresh.

TUESDAY

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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!”

WEDNESDAY

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30 Mins 🏃‍♀️

9 POINTS

30 Mins @ Easy Pace RPE: 3

Nice and easy. Smile, relax and enjoy. Love life!

13 Points
TR 80%
Did this early – ended with strides as may not get a chance to do in tomorrow’s session. All ok.
Bonus pts. That’s cool. Smart move to get them done early if you have less time tomorrow. Well done Ben.

thursday

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Bimble💙 & Strides

22 POINTS

60 Mins @ Bimble Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

22 Points
TR 80%
Bimble with the Gang around Battle. Overran the hour and didn’t really have time/space for strides so didn’t do these. Enjoyable, but quite hilly route.
No worries. You get extra pts for the longer run anyway, so works out the same. Well done Ben, nice change of location for the bimble

FRIDAY

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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!”

SATURDAY

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Poppy Half Marathon

66 POINTS

10 Mins WU @ Easy Pace RPE: 2
8 x 100 Metre Strides RPE: 8
13.1 Miles @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3

If the weather is good then this out and back loop provides an excellent opportunity to run a fast time. Let’s just hope that wind behaves itself.

66 Points
TR 60%
A little disappointed generally with this. Didn’t sleep very well the night before, which I don’t think helped. Did warm up with a couple of strides included. Just didn’t feel fully up for it to be honest. Was going ok for first 8 or so miles, keeping to target time – around 8:45 min/mile. But then struggled after that, including 2 small walks at around 10.5 miles and 12 miles, and generally was slower as the race went on, which is not normal for me. Managed 1:57:30, so bettered the Hastings Half time by about a minute, but was hoping to go under 1:55. Not the end of the world, but does show that I don’t have the longer runs in the legs. Overall, don’t feel too bad about it, so not too unhappy.
Some days it just doesn’t happen for whatever reason but I think we are a stage in the training where we don’t want to let that disappointment manifest and just see it as another really good training run. We want to get you back running strongly again for the spring, so everything between now and then is with that in mind. Equally sometimes it’s ok to be disappointed as it shows we care and motivates us to keep working hard. But I’m happy, another sub 2 half ticked off and it was a beautiful morning. Always takes the positives if you can. Well done Ben.

SUNDAY

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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!”

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