• November 10th-16th

All being well this is a really exciting week with 3 midweek sessions with the group and then the race on Sunday. But obviously with the knee playing silly buggers, the best advice is just take one day at a time, take the extra recovery and rest if need be. I really hope you feel back to 100% soon.

105 Points Target

MONDAY

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5 Points
Felt ok no concerns
That’s good to hear. Keep doing these and you’ll be super toned in 6 months time. Well done Adrian.

TUESDAY

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Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

24 Points
Felt good with this one, really enjoyed it. Knee behaved itself
So pleased to hear that. You’re running really well right now. Keep doing what you are doing and hopefully the knee with continue to behave. Excellent pace, well done Adrian.

WEDNESDAY

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60 Mins & Strides 🏃‍♀️

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

18 Points
Felt good but didn’t complete strides this time will get back to these as I know they are good 😊
It can be a little worrying coming back from an injury and re adding strides. But they are important, my advice, especially this time of year when it is dark is just ease off the pace a little and focus on form. But well done on the 60 mins run.

thursday

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15 Points
Enjoyed them
Great work Adrian

FRIDAY

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

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.

Forgot, sorry 😔
Stacey likes to run every Friday, so even when there’s not a run she’s likely to head out. Albeit she’s a bit slower than you, but still nice to have that company even if looping back.

SATURDAY

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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!”

SUNDAY

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Winter 5K

30 POINTS

10 Mins WU @ Easy Pace RPE: 3
8 x 100 Metres Strides RPE: 9

5K @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Always a great race and seems to create a different atmosphere to parkrun despite being on the same route. Feels more like a race and I’m always amazed at the impressive times that are produced in these Hastings Runners races.

Was marshalling forgot to inform you but did do a 6 mile walk
Back on it this week 💪