I’ve stuck your Pilates in there (still doing that?). 60 mins Pilates is worth 10 more pts, so only seemed fair to include it. 135pts up for grabs this week which is a really good level to be working at. We are still building the endurance with the longer runs before the big marathon sessions come in the new year. Any problems just shout. Keep up the great work Lindsey.

135 Points Target
161 Points Achieved

Really good week! I know I did 2 extra 5ks but they both was kept super easy. Legs are feeling fine. 😊

It’s an impressive week in terms of training pts. 161 to be precise. You know what I’m going say. Just be careful. I made the mistake of going off plan slightly and doing an extra run and that was about 8 weeks ago. Managed 10 miles this week, my most for a long time and if I could I wish I could go back to that week I cocked it up and did too much. I just don’t want you to have those same thoughts, especially when things are going too well. It’s having that awareness that anything over 110% of training (you were 119% this week) is actually going to damage your fitness because you’re not getting that recovery to allow to body to make those adaptations. But on a positive it does highlight your potential going forward to increase the training targets, but I’d rather do that by adding in more strength work and possibly some cross training than extra miles. All that said. Well done Lindsey and thanks again for leading several times, it really is appreciated.

MONDAY

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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.

32 Points
Pilates and run all good. Seem to go over each week lately. Going to bring it back down next week and stick with 7 Miles we have habit of wanting to round it up.
😂 No worries. So long as nothing is hurting then a few extra miles are fine. Well done Lindsey. 32pts on a Monday is always a great way to start a week.

TUESDAY

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26pts | 200-400-800-1600-800-400-200

26 POINTS

2km WU @ Easy Pace RPE: 3
200m @ Target Pace RPE: 9 (60s)
400m @ Target Pace RPE: 9 (90s)
800m @ Target Pace RPE: 9 (120s)
1600m @ Target Pace RPE: 9 (150s)
800m @ Target Pace RPE: 9 (120s)
400m @ Target Pace RPE: 9 (90s)
200m @ Target Pace RPE: 9 (60s)
2km CD @ Easy Pace RPE: 3

Try and hit those target times if you can. Work hard to make gains 💪

26 Points
Found that tough as there wasnt many of us. Probably took extra recovery as wasnt really tracking it. The 1600 was horid! But good to get it done!
That 1600 is awful in that session isn’t it 😂 I would say if can, be strict on the recoveries in these sessions. Otherwise you’re kind of making it easier on yourself and won’t make the same gains. These sessions are meant to be horrible. I heard an interesting comment yesterday when some people had told a physio that the gym was their happy place. To which he replied “Then you are clearly not working hard enough in the gym”. I guess a similar applies to these interval sessions. As a whole, the company can be nice, but the actually intervals, they should be tough, for us to make the gains we strive for. But well done Lindsey, another one ticked off. Hoping to be back in the New Year at some stage.

WEDNESDAY

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15pts | PT Session (S&C)

15 POINTS

Trust your PT.

Always explain to your PT what else you are doing this week so they can adjust the session accordingly.

40 Points
You will probably see 2 gym sessions. I didnt quite make the hour with Adam due to bexhil road lights. So was bit annoyed not to complete the whole session. So later on managed to get free pass for pure gym so did 2nd little workout with a friend. Run all good leading the 6.5 mile group! Great run as always!
No worries, that’s fine. I can imagine the frustration of being late for the PT class. So good to make up for it straight away. Thanks for leading in the evening as well. Always appreciated and another really good day of training. Great stuff Lindsey.

thursday

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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!”

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
Really good run as usual. Great group really enjoyed it! Ended on a bit of a tough hill with the group but they were great. Good to do that extra 30 mins on top to see how that distance felt again.
Thanks as always for leading. I’ve got 60 mins in my plan Sunday so if anyone is heading out I might pop up briefly. As you say good to get that distance back in the legs as we start to build up again for London. Great work Lindsey.