• December 1st - 7th

Slowly adding more minutes to those runs and a decent 115pts up for grabs this week which is a really good level to be training at. Any problems let me know.

115 Points Target

MONDAY

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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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60 Mins & Strides 🏃‍♀️

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

22 Points
That went well. Still quite windy out-in both directions but warmer than I expected. I am trying to work on not giving myself a hard time for being slow and just worry about running consistently and not stopping at all. Tonight, I achieved that. Strides-argh!!! I still find these hard but did them. My left leg isn’t great, hamstring tight and knee niggles. Will stretch a lot tonight. Overall I think it was ok.
Sorry to hear the left leg is hurting. Often knee pain can be a symptom of something else, like tightness in the hips, glutes or hamstrings. So plenty of stretching, maybe some foam rolling or a massage gun if you have one. Hope it passes. I like the feedback about not being hard on yourself. Remember you are not slow, much quicker than the average 5k time. But well done Tina, another strong run banked.

WEDNESDAY

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45 Mins Spin

15 POINTS

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

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

thursday

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

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
I had to shift this to Friday night because I got stuck in work on Thursday. Run was okay but the wind was just awful which impacts on my Running but I got out there and d id it and did the best I could in the conditions and overall it was good.
Great work Tina. It’s always worth checking the forecast beforehand. I generally avoid the seafront it’s a blowing more than 15 mph. It’s no fun right?

FRIDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“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

0 mins @ RPE 0-1

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

SUNDAY

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120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

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

I did it. Miserable weather. I would have liked 11 miles but honestly the wind and rain was too much and I got too cold. I am just not a natural runner but feeling better now that it is over.