• December 1st - 7th

Hopefully back on it this week. No need to push too hard in the intervals and parkrun. I’d rather you make sure the back is ok for a few weeks. Plus we’re no longer chasing those times now, consistency is more important. Any problems with the schedule let me know.

150 Points Target
126 Points Achieved

A good week. Looking forward to Christmas fortnight when work doesn’t get in the way.
And really pleased I was actually helping Ellen. I was trying to run at her strong pace and run in synch with her. She dropped out of the third lap and I worried I was distracting her and spoiling her practice. Great to hear she was pushing and improving.

Great work Conal. Whilst not always hitting the targets, as mentioned they are based off the assumption we had a good build up. So it’s the best week for a while and hopefully feel like you getting back to normal now, with enough time to make a good run at Seville.

MONDAY

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Conal’s S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15
15 Points
Done. First time in several weeks. Felt like hard work
Excellent work Conal. Glad you were able to get back at it. Shows how strong you were that this felt tough after a few weeks out.

TUESDAY

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5 x 1km

26 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

26 Points
Great to be back. Happy faces. Burned a little bit but think I’ll improve quickly. Not doing efforts for five weeks or so I’ve lost so much but think it will be back two weeks from now
Great work Conal. I was really impressed actually. You weren’t that far off pace. 4:04 per km roughly and with the hill thrown in. So still very impressive giving the little layoff. Fantastic effort and encouraging Ellen to probably run her best ever interval session, that’s worth a lot as well. Inspiring the future generations, priceless.

WEDNESDAY

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Conal’s S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15
15 Points
Done. Rattled through it but got it done
Great work Conal. It’s never a bad idea just to rattle through. It’s though that spend 2-3 mins inbetween exercises that get the least benefit. I see it the gym all the time. 30 seconds doing an exercise 3-4 mins on their phone doing nowt.

thursday

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10 Mins & 60s

29 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

10 Mins @ 10K Pace (RPE: 7)
3 Mins Recovery

10 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries

2 Mins Recovery

10 Mins @ 10K Pace (RPE: 8-9)
3 Mins Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A tough 10k session and the challenge is to see if you can hold your10k pace in the 2nd 10 min rep when the legs are tired and you’re feeling fatigued.

This looked like a full on tough session. Afraid I was tired and low energy so I did 2K slow, 2K quicker, and 2K slow. My quicker miles weren’t even quick but it was as fast as I could go that day, Friday morning.
No worries Conal. Very important you listen to your body. The targets at the moment are still based on the assumption you’ve been training interrupted. So it does feel too much at the moment, let me know and I can look to reign it in, or you can do similar to this on days you need an easier session.

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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parkrun

30 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

Horrible morning so didn’t get to parkrun. Did 5K easy followed by strides and really enjoyed it in the park.
I don’t blame you. The weather has been grim this weekend. The long run was always going to be the focus so wise to rest up ahead of that.

SUNDAY

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150 Mins

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
Feel like this did me good and put miles in my legs. Horrible wet morning but satisfying. Not fast but solid. Same again next weekend but 90” a mile quicker.
Glad you managed to enjoy this despite the weather and it shows you’re endurance is still good despite the recent back issues. Very impressed, especially given the conditions. Onwards and upwards. Roll on next weekends challenge.