• January 19th - 25th

Recovery week. If you feel fresh though we could catch up a few points, entirely up to you. Still a really good speed session in there Tuesday and your classes. Just a nice rest from the Sunday long run, so the legs are ready for the next stage of the training block. Any problems let me know. You got this Tina 💪

110 Points Achieved

All good. All runs and classes complete.

Great work Tina, you can’t do anymore than that. 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.

30 Points
Done!
Awesome work Tina, great start to the week. If you do get the chance to quickly fill in the weekly feedback from last week that would be great. It appears underneath Sunday. Look for the 💯!! Thanks in advance.

TUESDAY

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23pts | 4-3-2-1-1-2-3-4 Mins

23 POINTS

10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

23 Points
That was tough and tired legs but went well I guess. Headwind for the second half-I’m so tired of running against strong winds!! The joy of winter running.
I hate the wind. I moved my group session inland for that very reason, but appreciate it’s not that easy to find a flat section inland in Hastings. Another good session though it’s good we now have this speed work in the plan as it will really help. 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 😁

15 Points
Done!
Great spinning Tina!

thursday

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19pts | 50 Mins & Strides

19 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

Had to fit this in late as I had to go to a leaving party for work. It was fine. I just couldn’t do the strides . It was just too late and dark and I was on my own. The run felt comfortable tho.
Well done Tina, glad you were able to get the run in and hope the leaving party went well.

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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21pts | 70 Mins Run

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.

27 Points
Well i have to say I’m not sure this has felt like a recovery week. But saying that I’m proud of myself for being consistent. I did 80 min to make up for the missing strides then did a cool down mile. So many hills!!
Some weeks it won’t feel that different, but it was slightly and it can make a difference. Well done for doing the extra today and making up for the missing points. Another consistent week Tina so lots to be pleased about.