• November 24th - 30th

So much good stuff in here this week. You’ve got a great speed session. S&C. Wednesday with TWR. A quality workout Friday and the long run on the weekend. Love where you’re at with your running. Keep up the great work Kirsty.

110 Points Target
113 Points Achieved

Solid week! Happy with this week’s efforts. Feeling very good and strong right now 💪🏻

You’re going along so well right now. Really pleased. A pleasure to work with. No excuses, just getting it done. Keep up the great work Kirsty.

MONDAY

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5 Points
TR 75.8%
Did you think I’d binned this off? I couldn’t face the alarm today, knew I had a bit of time this PM so snuck it it here!!!💪🏻. Core. Completed.
Hard…core!!! I never doubted you. The beauty of these sessions being short. Great work Kirsty. Hope the six pack is coming along nicely?

TUESDAY

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20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

24 Points
TR 80%
Wwwoooo!!! That was good felt rather strong today! Garmin is pleased with me! 😬💪🏻 bloody cold and windy in on that seafront today!
Finally Garmin is on our side. That’s an excellent sign. Your pace was quicker than your 200m target pace which is brilliant. Definitely getting faster!! Well done Kirsty.

WEDNESDAY

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40 Mins

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

15 Points
TR 80%
Had a bad day so did 20 extra today before TWR nice little run! Prob a touch fast! Lush run in g with the girls again!
Sorry to hear you had a rubbish day, but glad the run went well and you enjoyed TWR. Well done Kirsty.

thursday

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5 Points
TR 67%
Should have done this AM, did it just now! I’m really trying to incorporate this!
Excellent work for getting it done. They will make a difference so keep ticking them off. Great to see another member of the Team, Tina, came to join you for TWR yesterday.

FRIDAY

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3-2-1 Km

28 POINTS

2km WU @ Easy Pace (RPE: 3)

3km @ 10km Pace (RPE: 7)
3 Mins Recovery

2km @ 10k Pace (RPE: 7)
2 Mins Recovery

1 km @ 5k Pace (RPE: 8)

2km CD @ Easy Pace (RPE: 3)

Really like this session. A chance to practice your 10k pace, but break it down into chunks to make it manageable. Enjoy. You got this.

28 Points
TR 70%
I think I enjoyed that today! It was flipping mild too! 🫣🫤 shorts and vest art the end of November!!!!!🤯
Lush. It’s great when we get mild weather at this time of year. Pace looked great on Strava. Excellent work Kirsty. 28pts is a big coup!!

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!”

0 Points
Rest day 💖
The best day!!

SUNDAY

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120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

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

36 Points
TR 60%
Under fuelled dehydrated, not pretty but did get it done. A other flipping local legend on the ridge! 😳 I hate the ridge but keep punishing myself! It was rather chilly too!
Cleaning up along there. You’ll be famous among runners on that stretch soon. Great work Kirsty and smashing these long runs now, even if slightly underfuelled.