Not sure how you are set for this week and whether there will be classes on Monday. I’ll be taking a Tuesday evening intervals sessions which could be an option to get some intensity into the plan 🤔 Any problems let me know as I appreciate this is a tricky week. Merry Christmas Tina 🎄

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
All good
Superb work Tina and great that the classes were on. An excellent start to the week.

TUESDAY

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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.

19 Points
This went well. There was quite a cold headwind but the run felt comfortable and relaxed. I was just glad to squeeze it in as finished work a bit late and I had to be at a show for 7.15.
I think I rode past you near the boating lake as was doing a bit extra on my bike but didn’t realise it was you until I was long gone. Really well done though Tina and hope you enjoyed the show as well.

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!”

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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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.

21 Points
Well only managed 40 minutes due to other commitments but did do 30min yesterday so…. It is so cold and that wind!!!
That’s fine. 70 mins across the 2 days is great and perhaps a bit quicker than easy pace at parkrun too which will help. Well done Tina.

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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36pts | 120 Mins Run

36 POINTS

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

Well not the time you asked. Just tricky fitting stuff in this week and really wanted to run with my daughter. New year things will get back to normal.
To be able to run with your daughter is surely 100 times more important than sticking to the plan right? So no worries at all. I appreciate this time of year is always tricky. I think also, don’t be so quick to judge yourself as I know you are very self critical. Let me do that for you (not criticise but offer honest feedback). So if you feel yourself about to criticise and put yourself down, drop me a message, or leave feedback on here and just say this is what I did, is that ok? I think this will help as I’ll be way more supportive that you are of yourself sometimes. Hope this isn’t too deep, just trying to tweak that mindset slightly to help.