A relatively steady week as we’ve only got the one “session”, but it’s a beaut. I’ve put some S&C in for Monday so hopefully that is ok. But we continue to build your endurance with a slightly longer Sunday run. Any issues let me know. There is possibly the option to increase the pts slightly and work a little harder, but maybe we can save that for the summer months when conditions are better. Just something to consider. Keep up the great work though Ben.

124 Points Achieved

Overall feel really good with this week. Particularly happy with hills session. All still going good. 👍

8 weeks on the spin of hitting the targets. That’s impressive. Great work Ben and 100% overall. Can’t ask for much more than that. No wonder you are running well.

MONDAY

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 💪

10 Points

Did this on Monday, after work and before evening meeting. Happy to get it out of the way!

It’s quite tough this one right. Hoping to add some more S&C to the platform going forward. Well done on smashing it out though.

TUESDAY

36pts | Continuous Hills

36 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)

Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.

36 Points

Really happy with that! Felt that I paced it well, probably still used the downhill as recovery a bit, rather than pushing downhill as well, but felt really strong generally. With about 10 mins to go said to myself that I could continue doing this all night, although by final uphill my legs were telling me different! Definitely my best session to date I would say!

That’s fantastic. Two things I’ve used to good effect on hills are that saying “All day long”, my way of telling the hill it ain’t got shit on me (excuse my language). But also the fact that the downhills are key. I’ve always struggled up hills due to lack of strength. But some of my best races have been hilly events like the Alan Corke and Rye 10 Miler. Not because I’m quick up the hill but because I attack the downhill and the flat, and almost conserve a bit of energy up the hill. Something to ponder as HHM approaches. But excellent work here.

WEDNESDAY

thursday

18 Points

Tried to do a hilly route tonight, and succeeded with that. Still raining, but less than the previous 2 weeks, so that was a positive too. 👍

Good to get some hills in with HHM approaching. It always rains on Thursday. Well done Ben.

FRIDAY

Using this to say that I can’t make efforts on Tuesday next week, so I will do the session on Wednesday morning.

Thanks for letting me know. I’ll give you a slightly different session to that on Tuesday evening so it’s not as time consuming.

SATURDAY

Did 12 mins warm up including 4 strides. Didn’t do cool down. Was trying to pace Alison at 8 min miles for 25 mins overall, but she was not able to maintain the pace, and we ended with 25:55. (Jodie ran the first 1k with us, before leaving us behind and got another PB, so I can take a bit of the credit for that.) It was quite windy, so probably not ideal conditions for a PB. I was pleased with how easy I found it at that pace, so looking forward to giving it a go for myself to see how much quicker I have got over the last month or so.

Pretty much hit the pts we were looking for. It’s nice when it feels easy to pace people, can be a real confidence boost. Equally tough when they start to fall off pace and you have to slow down a little, but as you say conditions were a little tricky. But I appreciate you stepping in to help. Alison has been on plan up until a few weeks ago and she’s stepped aside for her partner to join the team now (Mike). Well done though Ben, and yes no doubt you will have played a part in helping Jodie today as that first km is always key.

SUNDAY

36 Points

Did first 20 mins or so from home and then joined the group. There were some very slow sections when chatting to others. Did just over 2 hours in total. Felt ok at end, like I could have done another 20 mins if required.

I don’t mind the slower sections to be honest. Biggest mistake we can make on our easy runs is going too fast. It’s nice to have that feeling at the end you can run for longer as well, that shows the fitness is in a good place. Well done Ben