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.
Decent week with just shy of 130pts up for grabs. Reintroducing the speed in stages makes sense hence why I’ve been rather sensible with the session this week. Once we are happy the calf is ok we can really push the pace, just not yet. Any issues let me know but this feels like a decent level until you are confident the injury is in the past.
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.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
1 Mile WU @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 5)
3 Miles @ Half Marathon Pace (RPE: 6)
1 Mile CD @ Easy Pace (RPE: 3)
A good session to mix up paces. WU & CD very important to slowly build the pace.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
