• 4-10 May 2026

A solid week, but obviously all depends on the calf and what is possible. So I can always tweak if depending on the progress of your recovery. Don’t force it right now. The most important thing is you continue to run and get that head space. It’s not always about chasing times and kudos. Running is far more important than that. Stay positive Steve and let me know if you want to change it up.

56 Points Achieved

MONDAY

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12pts | 60 Mins Bike Tempo

12 POINTS

60 Mins @ Easy RPM (RPE: 4)

We need to get that heart rate up to around 130 here to make this 60 mins on the bike worthwhile. You can do that by going faster or incorporating hills.

I didn’t ride the bike today as all the motorbikes put with me and I was too tired this morning, had a shit sleep last night and still have doms from Friday and sundays training 😴 I done 40min elliptical then 2 sets of strenght as was just not feeling after the weekends antics, followed it up with a nice jot salt bath to try and get the legs back to something normal feeling. Left calf feels a little tight after the cramp episode I have still hopefully the bath will help with that.
20pts banked, so that’s a solid effort to kick off the new week. Hope the bath does make a difference. Well done Steve

TUESDAY

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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.

18 Points
Well that went as well as I hoped it could i had the odd twinge from the injured leg but nothing really obviously tomorrow morning will be the real story. The left calf didd feel tight after while where I had the cramp but atleastvi know why that is so not to fussed about it, the funny thing is that was more of a problem than the so called bad le so a plus really. (Wednesday morning leg seams good 🙌)
Oh that’s really positive news that you are starting to see the improvement. If we are sensible going forward now, hopefully we can continue to build again and get you back into the routine that we know works well for you. Ellen was running really well last, probably the quickest I’ve seen her I think. Susannah did well too. Really nice to have them both along for the session.

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!”

A decent rest after work, starting to feel a little more positive about training again now hopefully it continues to improve.
Really pleased to hear that. Onwards and upwards

thursday

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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.

18 Points
Well another ok run still get the odd tightness feeling now and then but no pain as such so that is good, left calf still slightly tight from the cramp aswell but its ok. Im going to have to do my long run Saturday afternoon as im out all day on sunday.
Enjoying the more positive feedback this week which is promising and hopefully the sign of things to come. I’ve switched the long run to Saturday for you.

FRIDAY

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12pts | 40 Mins Elliptical

12 POINTS

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints. You want to be working at the top end of your aerobic zone, just under LT1 (zone 3 on Garmin).

28 Points
Another solid day done, started with 40min bike before work then 30min elliptical and strenght after. I think im going to have to re evaluate how much time I have after work to get this sessions done on a friday, I seam to be busy with house chores on a friday so may have to make after work easier on time tbh.
Well done Steve and yeah if we need to change up the Friday schedule that’s cool. You don’t want to training to add stress if time is limited. Let me know and I can always tweak it and make up the pts elsewhere.

SATURDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

Well crap sleep friday night made this a little harder and I had been working in the garden all day beforehand too. But really enjoyed the route it was so nice to be out on the local trails again, I was rather hot from the start I pushed the rpe up to around lt1 for the most part to try and get more of a stimulus and allowed HR to rise on the hills, legs seamed better than they were on Thursday so thats pretty cool. Hopefully tomorrow will be a good chill day although I will be up early to head to brands hatch for the touring cars so may get plenty of steps in.

SUNDAY

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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!”