We ease right back this week to give you recovery after Sunday’s race. If you need extra time let me know. Hopefully the legs and foot inparticular don’t hurt too much after Brighton. Keep up the great work Kirsty.

118 Points Achieved

MONDAY

TUESDAY

6pts | Home Legs

6 POINTS

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

3pts | Core Home

5 POINTS

Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.

*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).

9 Points

💪🏻🔥

It’s like those computer games where you go from one level to the next. Currently on “Warrior Mode”

WEDNESDAY

22 Points

Simon, I did not enjoy tonight’s runs. Felt heavy and grumpy. But Amanda for company for pre TWR and strides, then TWR. Putting this prickly run in the bin.

It can be very difficult coming off the high of a big race. Things can just feel a bit flat. But I love that final comment of the feedback. In the past I think you would have finished with a negative comment, but now you just know it goes in the bin and we move on, and that’s a brilliant mindset to have. Well done for getting it all done though Kirsty.

thursday

5pts | Home Legs

5 POINTS

4pts | Arms Home

4 POINTS

Get those guns firing! Take 30 seconds recovery between sets.

9 Points

Legs Arms Core I tagged the arms on the back of Tuesdays S&C, I really should pay attention to what I need to do 🫣 I will be super strong! 💪🏻

Fantastic work Kirsty 💪

FRIDAY

36pts | 50 Mins @ HM Pace

36 POINTS

10 Mins WU @ Easy Pace (RPE: 2-3)

50 Mins @ HM Pace (RPE: 5-6)

10 Mins CD @ Easy Pace (RPE: 2-3)

Practicing goal pace is a key part of any training plan. The more miles you can get done at goal pace the more comfortable it will feel on race day.

36 Points

Post race day weeks are hard aren’t they? Terrible run. Hot, dehydrated, heavy. 😔😫

They are very tough. Keep ticking off the runs though. It will get easier again.

SATURDAY

15 Points

Oooops I stumbled tripped and fell into parkrun…… 🫣

When I first read this I thought you had fallen over at parkrun. So rather than be a little bit angry I ended up being relieved you are ok. Was that your intention all along? If so, well played 😂

SUNDAY

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

27 Points

Completed it. Had company of Amanda and for a little bit Emma, so that was good.

Excellent work Kirsty. A little over the target this week (110%) but that’s fine given where we are at with the plan. There are only 2 of you left on the team now that have hit 100% every week since the club was introduced. So really well done for that streak. Keep it going