27th April - 3rd May

A solid week, a really solid week. I’ve dropped the long run slightly as don’t want to overdo things right now and if you prefer you could swap the progression run for a parkrun but I like the variety and it’s good fun working your way through the field. Any problems let me know, but keep up the great work Conal.

131 Points Achieved

MONDAY

15pts | Conal 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

Great work Conal

TUESDAY

23pts | 4-3-2-1-1-2-3-4 Mins

23 POINTS

Recoveries:
90s except for 1 min reps which are 60s

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

23 Points

I’m still tired. I was feeling a bit lethargic and useless all day yesterday, then I went to the GP and got an injection in both shoulders (shingles and pneumonia when you turn 65). Both shoulders feel bruised so I was intending to go easy. Then on the first rep I was struggling to keep up so i quickened my cadence on the following reps and sped up. It felt like a big effort, close to maximum but hopefully just what I needed. Will run very easy at Horntye tonight. Thanks Simon. Great session.

Sorry to hear you’ve been feeling a bit tired. Hopefully it will pass, but yes, keep it very easy tonight. Was great to see you and Nick running together and pushing the pace. Very impressed. Well done Conal.

WEDNESDAY

24pts | 60 Mins Run Hills

24 POINTS

60 Mins @ Easy Pace (RPE: 2-5)

60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.

24 Points

Took it easy. Quads were tired on the hills. The flat bits were fine. I ran with Matthew who is only recently back from a long time out and I could see he was finding it even harder and was pushing through. Good run through the woods.

Well done Conal. It can be a tricky balance can’t it. Trying to keep it easy on those hills and we never really know how challenging the route will be. It’s why I drop down a group still just to make sure I’m not working too hard. But I do like Neil’s route. Job done though.

thursday

15pts | Conal 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

Excellent work Conal

FRIDAY

36pts | 120 Mins Run

36 POINTS

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

Rest Day

0 POINTS

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

36 Points

Did my long run on Friday but very easy. It felt like what I needed

Perfect. Glad you managed to get a decent run in whilst away and enjoyed it. Great work Conal

SATURDAY

24pts | Progression Run (KM)

24 POINTS

2 Km WU @ Easy Pace (RPE: 3)

1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)

2 Km CD @ Easy Pace (RPE: 3)

A challenging but rewarding session where you can experience what it feels like to run at different paces.

I was in Cambridge for my daughter’s graduation and I did a very easy run on Saturday morning. I got lost a few times and stopped to take photos.

Sounds like the perfect run 😂 I think I have the weekly pts about right, not that it matters a great deal, just glad you were able to get some enjoyable runs in whilst away.

SUNDAY

36pts | 120 Mins Run

36 POINTS

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

Rest Day

0 POINTS

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

18 Points

Second morning in Cambridge and another very easy run along the river super flat. This was an extra run not on the plan but really a sight seeing easy run. I did only easy runs in Cambridge and Exmoor so although my miles are up I feel my workload was down and I’m very rested

Nice, yeah sometimes it’s good just to stick to some nice easy miles, gives the body a chance to rest and you still get the gains. Well done Conal