A slight drop back in the long run this week, but some speed work to wake up those fast twitch muscles fibres. Keep those shorter reps consistent. We should be at track Tuesday morning if you wanted some company, albeit doing a different run. Any problems let me know but 119 pts up for grabs this week which would be your best yet.

124 Points Achieved

Another week under my belt.

Brilliant week. 124pts. Your average is 108 per week which shows how good the last 7 days were. Also pushes you up to 99% total training. I love all these numbers. Great work.

MONDAY

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17pts | Debbie’s S&C

17 POINTS

Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.

25 Points
Really tough morning. See how my legs are tomorrow or might switch the efforts to Thursday to get more out of them.
Yeah if you did want to move the efforts that would be fine. Important to rest when the legs feel fatigued. Well done though Debbie.

TUESDAY

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20pts | 16 x 200

20 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. Love 200s. Go get ’em!

20 Points
With the cold, wet and tired legs I couldn’t go any quicker but they were definitely efforts.
Well done Debbie. Speed isn’t that important to be honest. We just need to elevate that HR every now and again. So this works well

WEDNESDAY

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6pts | 60 Mins Yoga

6 POINTS

Flexibility is definitely very important to runners and yoga can help in that area!

No worries Debbie. Lowest scoring session of the week so not a big problem.

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
Bad one, might have been hungry.
We all have bad runs from time to time. You’re doing great, move on to the next one.

FRIDAY

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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!”

SATURDAY

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17pts | Debbie’s S&C

17 POINTS

Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.

Rest Day

0 POINTS

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

25 Points
I’m reluctant to say the wall sits felt a bit easy. 15 mins stairs, 49 floors. Had a go of some squats on the wobble machine.
We love the Magic Stairs. Best machine in the gym. Was it a replacement for other forms of WU, or extra? Definitely some bonus points though as a result. Well done Debbie.

SUNDAY

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33pts | 110 Mins Run

33 POINTS

Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.

36 Points
Went well, I’d call that challenging but achievable. Did 2 hours.
Excellent work Debbie. Thank you for doing the extra 10 mins. That’s something I would say keep doing going forward if there is an extra 10 in the locker.