We are a little ahead of schedule in terms of the target (100pts) this week, but it’s good to have some in the bank sometimes. Another good week with a really good session Tuesday and a solid week thereafter. Just a case of keeping things consistent. Keep smashing it Jim.

100 Points Target

95 Points Achieved

Bit of a mare this week and hopefully be on it this week but on call so we will see where we go this .

I wouldn’t say that. We hit 95% of the training which is something we always want to aim for. Granted it was a little off plan, but that’s fine, especially given the gritting. I think give yourself credit for what you did achieve this week. I’m happy with the work you put in.

MONDAY

TUESDAY

22pts | 60-45-30 Sec (Hills)

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

22 Points

Yeah thought I done well on the uphills but possibly slow at the last two

Great session Jim. It’s a tough one and consistency is the key. Keep showing up and hopefully that fitness will continue to improve. Glad Shaun liked it as well. Tuesdays are open to everyone and I appreciate you inviting him along.

WEDNESDAY

thursday

18 Points

Had a lovely easy run with Mel from H&S until 2 minutes from the end got pain in left leg just above knee, good 5 minutes for it to go away hence why no strides were done might do them Sunday.

Oh no that doesn’t sound great. At least it came towards the end of the run. Sensible to miss the strides in that scenario.

FRIDAY

10pts | 30 Mins Legs & Core (S&C)

10 POINTS

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪

Miss was gritting but that’s no excuse.

Getting started is often the hardest thing. Once you do that first exercise the time can fly. Next week.

SATURDAY

18 Points

Loved it nice and easy but can’t do easy I know coach but felt good at the end number 78 completed

Great work Jim! I’ll give you some bonus pts given you pushed a bit harder and did the extra beforehand, so on this occasion I’m happy it wasn’t truly easy. And that’s something to bear in mind going forward. I’ve you’ve missed a session or two in the week, you can earn more pts by working harder on an easy run. Same time, just more effort and more points.

SUNDAY

9pts | 30 Mins Swim

9 POINTS

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points

Done Sunday afternoon Solo Run very nice and easy, sorry no strides this week Or core or swimming

Well done Jim, never easy to get out solo on a Sunday afternoon. I appreciate the gritting will have an effective on the energy levels so no worries about those few sessions. New week coming up.