• January 12th - 18th

130pts up for grabs this week which is a really good level to be training at. Lots to look forward to, your classes including spin, a good efforts session and the weekend long run. Making good progress now Tina. Any problems let me know.

123 Points Achieved

Week went well I think. I never really know if I am the best judge of this. Training plan seems right-as always juggling a very busy job is hard along with training but the one skill I do have is I am consistent. I think that’s a good thing.

Having now run 14 miles I almost think a marathon is possible.

Well done Tina, you are very consistent and there lies the key. So keep hitting the targets and I’m confident all will go well. Getting beyond that half marathon distance is always a big boost. And 20 miles is the furthest we want to go in training so that doesn’t feel too far off now. Keep up the great work.

MONDAY

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30pts | Tina Treble

30 POINTS

45 Mins Step
45 Mins Weights
45 Mins Bungee

Step. Bungee. Weights. Great use of a Monday night!! If tired from the Sunday long run then take it a bit easier.

TUESDAY

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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.

24 Points
Done. Tried to go a bit quicker than easy pace while still being comfortable. Managed to avoid too much rain but not the puddles in bottle alley.
I would say only pick up the pace if it still feels “easy”. Obviously not run is truly easy, but easy in comparison. Looking at your HR stats it did get quite high here and suddenly that means the purpose of this run has changed. We want to keep this easy for a number of reasons and if we suddenly start working hard it can have a knock on effect with the rest of the schedule. So actually slower is better on occasions. I say that more for future reference. In terms of this run, well done on the pace, but just keep that RPE down for these runs going forward. Well done Tina.

WEDNESDAY

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15pts | 45 Mins Spin Class

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

Unfortunately this was cancelled due to illness
Oh no. That’s a shame. If you have some spare time later in the week and wanted to make up the missing points let me know and I can add something else into the plan

thursday

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24pts | 10 x 2 Mins

24 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

2 mins @ 3k Pace (RPE: 8)
90 Seconds Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

Another simple but effective session. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪

24 Points
Well that was tough especially in the wind and rain. The weather was shocking!!! I almost didn’t go so was proud of myself for getting out there. Nothing about that was easy!
Building that mental toughness. You should be proud of yourself. Lots of others would have been making excuses. Not you. Great work Tina and excellent pace too

FRIDAY

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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!”

SATURDAY

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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!”

SUNDAY

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45pts | 150 Mins Run

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

45 Points
That was ok better than I was anticipating.. The last 20 minutes were tough but in general I think it was ok. Beautiful morning for a run.
Superb. Those last 20 mins when it gets tough, it’s good to remind yourself that is when the magic is happening. When we push ourselves and make those gains. So if you can have that mindset it can become the best part of a run, despite feeling challenging. But awesome work Tina, very impressed.