March 9th - 15th

I’ve left out the S&C for now which does leave us a bit light on points (12 short). You could do some basic S&C if you wanted me to add that? We’ve got the 5 runs in there. Tuesday is the session my group are doing, just wanted to put it in there as an option, I think it’s better than what I did have in there, but equally more than happy if you wanted to do track again, as that would help make up the pts deficit. A good tempo run Friday too, not pushing too hard right now until you get the lactate testing done. Any problems let me know.

135 Points Achieved

MONDAY

18 Points

Another good start to the week legs took a while to get going first thing but soon felt good and I seam to be coping well with the double runs which is good.

Glad to hear it. Promising after yesterday pretty spicy long run as well. I like the idea of combining it with the commute too.

TUESDAY

30pts | AC Track Session

30 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

Group session as instructed (RPE: 7-9)

10 Mins CD @ Easy Pace (RPE: 3)

Hastings AC have some really strong runners, so this is a very good session for sub 20 5k athletes. Tuesday’s they normally do longer reps and between 25-30 mins of running.

30 Points

Track Tuesday didn’t disappoint, I done need to remember to use track mode on my watch thou as its more accurate on the paces. I told myself dont loose touch of Ben and I dint I was maybe 30m behind by the end of each rep. Definitely working hard on the last one cardio was good juat dont have the turn over in the legs but hopefully that will improve the more I go. Apart from that I survived and felt good for it. HR was stable for each rep too so super positive on that front.

To have those sort of runners to chase is huge. Helps focus the mind. Yeah the number of times I’ve had people comment on my pace at track when I know it’s not that quick 🤦‍♂️😂 I definitely think this is a great session for you though and the more you can do it the better.

WEDNESDAY

Massage after work and chill we go again tomorrow

Nice to have that recovery and a massge

thursday

18 Points

Another good double day legs are a little heavy after my massage last night but got it done.

Good way to get these done as part of the commute, freeing up some extra time in your schedule. Well done Steve

FRIDAY

29pts | 5 Miles Tempo (HM)

29 POINTS

1 Mile WU @ Easy Pace RPE: 3
5 Miles @ HM Pace RPE: 6
1 Mile CD @ Easy Pace RPE: 3

Sometimes simple is the best. Dial in to that Half Marathon pace. Try not to rely on your watch too much and feel if your pace changes.

30 Points

Well it was a compromised session due to horse riders using beanies lane i done 2 full reps and the 1min and 45s from rep 3 then had to go find a different hill it was short and steep I done 5 up and down reps on that no recovery, then went back to the longer hill, the horses had go so I do 5 x 30s hard up jog down. Still some good work there although it wasnt exactly what was planned. Done 2 mile warm up and cool down.

That does sound frustrating but looking at the data on Strava you’d have at least hit the pts we wanted today. So that’s all good. I’ll do a bit of research to see if I can come up with some more variety for the hill sessions and lacking a bit at the moment. Well done though Steve

SATURDAY

Pretty stressful day unfortunately but did manage some down time.

Sorry to hear that, hope all is ok?

SUNDAY

39 Points

Another decent long run, I did do some steady miles in there as I was on my own for a fair bit of the run unfortunately and the legs wanted to go, HR was good throughout.

Great work Steve, as long as the HR is under control then I see no reason why not to push the pace a little. I have trust that you are monitoring both so I’m happy with that. Strong finish to a decent week.