• February 2nd - 8th

Difficult to know what to set right now until we have more feedback from the groin. But on the assumption it’s ok, I’ve gone with a lighter week, all aerobic based with 2 S&Cs. Any problems let me know.

MONDAY

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15 Points
TR 98%
Well that went how i was hoping it would especially the plyometrics. Had no pain from them which was great that can only mean things are looking up. Hopefully tomorrow the run will go well, I will do it along the seafront when your session is on as Ellen will be doing your group.
🤞 That does sound really positive. Hopefully no pain for the run as well and we’ll be good to go again. Hopefully catch up this evening.

TUESDAY

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
TR 99%
Well that went as good as it could still had the odd twinge here and there but no pain, fingers crossed the rest of this week’s training doesn’t flair it up at all.
So pleased to hear that. Ellen was running really well. Perhaps a little quick in the first few reps and probably why she wanted to stop but she’s running great.

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 99%
Decent day at work, then good rest after, the legs and groin got a little DOMS but no pain after yesterday’s run so thats good. Going to head to the seafront again in the morning for my hour run with Jamie Web. Then of to London to see a show.
Glad to hear. I love a West End show. Let me know what you saw and whether it was any good. We watched Devil Wears Prada last week which was a little underwhelming in truth.

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 99%
Not a bad run to be fair legs felt pretty good still had an odd twinge here and there but no pain still so that good, I put in a little hill today and legs felt strong on that. Gonna have plenty of recovery today as off to London for a show and having tomorrow off too I may do a bit of speed/steady work instead of elliptical tomorrow but I will decide that in the morning. Also as im off tomorrow (friday) if you wanted to meet for a chat about the plan that would be cool. Or maybe over the weekend.
Hi Steve, I can’t do this week unfortunately as supposed to be taking time off, but still yet to really happen, but hopefully next week can fit in a slot to have a chat. Good to get out with Jamie though as he’s a top bloke

FRIDAY

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35 Points
TR 99%
Well went completely off plan with this one. I done 2km wu 6x 1km off 1km float 2km cd I kept the on’s sensible felt pretty strong tbh and the vo2 went up to 71 after 😆 still feel a bit of twinge and tightness but no pain. I might also do my strenght today too so I can have an easy day tomorrow. We watched molan rouge its very good 👍 Just done strength work now for a sauna im gonna have tomorrow off 💪
No worries. 35pts in total here, so sticking with the plan over the weekend would be fine. We don’t really want to go above 150 (max) after the recent injury. Ideally 140pts or less will reduce the risk further. Great session though. 15km in 60 mins is pretty sick. Took me 90 mins to cover that distance today 🤦‍♂️😂

SATURDAY

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18pts | 30 Mins Stair Climber

18 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

Sensible to rest

SUNDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.