So the training switches now and the 2nd session is based around threshold pace, so pushing the limits over shorter distances with the XC races coming up. I’ve added in the swim on Saturday, but you could switch that for any form of cross training now you have access to the gym. Slightly ironic now you have falaise S&C has dropped to once a week, so we could look at changing that. Perhaps breaking your current session in two, legs, and upper body/core. But we can have a chat about that. Still working at that high level though.

145 Points Target
145 Points Achieved

Well an ok week could have been better though, its a shame my adductor started to hurt i cant think for the life of me why it is playing up, maybe the extra strength work weight but if thats the case it shows I have a weakness there and need to get it stronger. I really enjoyed the extra x training and glad I got it done. Then stair stepper is a good one but bloody tough after the 15min mark and I had it on level 20 😆
Fingers crossed this week works out well I may do the hill reps over the country park as the pace will be slower but the hill better.

Still a really good week in that you hit your targets. Sometimes these niggles do come and go, but you’re right, there could be a weakness there. The gyms do have those adductor and abductor machines that really target those areas so a chance to use those when you’re in. So impressed with your stair climber result as well. They need a leaderboard in the gym so people can share their records. I think you’d be top for that one though 😂 Well done Steve. Good idea about using the Country park as well. More fun that running up a hill like Elphinstone. As long as the RPE is there the pace doesn’t matter.

MONDAY

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15 Points
TR 100%
I went to falaise gym for an induction and did plan on doing this there but it was too busy for me and I would have to wonder all over the place to get it done, I will try and use the gym for it every now and then but I think the gym will be for x training and treadmill use mainly. I went back home and done it in my gym I did up the weights this time to see how I got on and it was fine I done as followed. 60kg plus bar squats. 65kg plus bar deadlift. 14kg x6 hip march. 25kg(will add more) single leg squat. As I write this no achy legs so didn’t over work which is good.
Yeah that’s the only problem with the gyms if you go at the wrong time. Over 100 people in pure gym in the evenings, hence why I sneak down before lunchtime. But hell of a workout now with some hugely impressive weights in there. I’m in awe to be honest.

TUESDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
TR 100%
Good tough session left glute/top of hamstring was a bit sore but nothing sharp and didn’t get worse. Im happy with the pacing seams so much harder doing that down the seafront compared to what it would be on the track. Another solid session though and happy to get it done.
Great work Steve and nice to see you briefly. It’s a beast of a session that one and lots struggled to hold that pace in the final 8 mins so you smashed it. Keep an eye on the niggle, hopefully it will just pass, perhaps the extra weights did have a little more impact that first suspected? 🤔

WEDNESDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TR 100%
Decent chill evening after a good massage
Sounds ideal!

thursday

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18pts | 60 Mins Run

18 POINTS

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.

18 Points
TR 100%
Hit the dreadmill for the hour as the weather was crap. It was an absolute sweat fest heart rate was a bit high but still in the right zone i think that was the heat and the fact it was a treadmill. But I actually enjoyed it i a weird way.
I think it so hard to hit my pace on the treadmill. I used it recently and managed 4km in 30 mins 🤷‍♂️ But it’s good to have that option when the weather is really bad. Great work Steve.

FRIDAY

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39pts | 5K @ HM Pace/5K @ 10k Pace

39 POINTS

2km WU @ Easy Pace (RPE: 2)

5K @ Half Marathon Pace (RPE: 6)
5K @ 10K Pace (RPE: 7)

2km CD @ Easy Pace (RPE: 3)

Quality session this. One you can combine with parkrun if you wanted, to make the 10k segment feel easier.

TR 90%
Well that was not the best to be honest left adductor muscels decide to give me grief so I stopped after the first 5k although that was a bit quicker than I needed it to be. But still though I would playbit safe and stop rather than causing more problems if I finished the next rep. A bit annoying but I live to fight another day hopefully.
Sensible to stop if you were having issues. Just trying to factor the cause. Perhaps the increase in weights on Monday? Maybe just a niggle that will pass but keep an eye on it for sure.

SATURDAY

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12pts | 40 Mins Swim

12 POINTS

40 Mins Swimming @ Easy Pace (RPE: 3)

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

25 Points
TR 100%
Do e 20min elliptical and 20min on the stair stepper, it was an absolute sweat fest again managed to get the heart rate up into zone 2 on both I think I done over 130 flights of steps what ever that means. Also done 10 reps on all the weight machines. I have my fingers crossed for tomorrow run, my adductor muscles on my left side are rather sore when loaded
130 flights?? Bloody hell. What level were you on, you must have been motoring. Some decent cross training there though and bonus S&C. I might have to tell Joe, he won’t be pleased you crushed him badly 😂

SUNDAY

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36pts | 120 Mins Run

36 POINTS

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

36 Points
TR 95%
Well where do i start, decided to go again bit later than normal so the girls could come which was fine, then heading to bedgebury we got to hurst green and Ellen says I forgot my shoes, brilliant!! You can imagine my mood im sure. So back home to collect the shoes, let’s try again we finally arrive at the forest me not really knowing if im gonna get the run done or not due to my adductor being painful, but nonetheless we get underway I was going very easy to not push my luck. Susannah was following Ellen and I was juat doing me, I made it 4 miles in and the phone goes, Ellen’s feeling dizzy and needs to stop fantastic I went to meet them and said she can just walk im getting to the hour mark, then had to come home so drove home with the watch still ready to go and done the remaining minutes around town, after all the agro and stress the adductor held out and actually feels a bit better for it. I will probably move my sessions around this coming week by doing the easy run Tuesday just to give the groin abit more time before putting pace through it. Just glad I got this done, and I won’t be going that late in the morning again.
Yikes. My stress levels have just risen reading this. I can’t begin to imagine how frustrating this must have been for you. Good to get it done though, eventually and glad the adductor held out. Happy for you to switch the sessions around a bit. Let me know and I can always tweak if you want to. The one set is the group session, so it’s possible we could mix it up if need be…..and breathe….. 🤦‍♂️😂