• November 17th - 23rd

I’ve switched it all around, not a problem at all. I’ve updated the platform and changes are really easy for me to do now. Are you happy with what you are doing in the gym as I realise I’ve not set any exercises. Happy to have more of an input if needed. I’ve changed next week too so hopefully that will be achievable.

90 Points Target
95 Points Achieved

It was a busy weekday week, but a wise move to keep the weekend pretty clear. Enjoyed the variety and been fun meeting a few different people at the gym. It generally is a nice gym to be at.

Great work Su. A generous 9pts for your Sunday walk, but even without that you were pretty much on target. Glad you are enjoying the gym, no one talks or looks at each other the gym I go to. Mainly glued to their phones it seems.

MONDAY

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Gym Workout 💪

15 POINTS

Keep the gym stuff simply and always ensure any changes are small.

20 Points
20min row, 10 min cross trainer, 25 min mixed kettle bell and floor work at home and 15 min on a few gym machines.
Gotta be worth at least 20 pts there. Great workout Su!! Excellent start to the week

TUESDAY

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

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
Sorry, moved things round again, I did one hr easy tonight ( treadmill, to lighten the load on my knee. ) and aim to do the 80 mins Thursday ( my work day off) so just the 1/2 hr for the weekend in Wales. 😊
Great work Su, I’ve moved those sessions around this week so it just looks tidy on your dashboard. Good to bank the hour early. As you say, only leaves a shorter run at the weekend now.

WEDNESDAY

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45 Mins Spin

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

15 Points
It wasn’t torture, but it does make my bum hurt 😆😜, I shall miss it now for a few weeks!
Yeah I had a similar experience riding 10 miles the other night. The thought of saddle sores from long distance riding makes me grimace. Great work though Su!! Hopefully our backsides slowly mould themselves into a saddle shape over the winter months.

thursday

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80 Mins

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points
Great bimble with a bit tagged onto the beginning. It was chilly, but not too cold to be uncomfortable. Good supportive group as the day off wasn’t the best for news, so pounding out on the seafront was a good distraction. I’ll message you soon with a few updates.
Well done Su. Hope you’re ok? Glad the run helped and great to see so many of the bimblers out.

FRIDAY

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30 Mins Swim

9 POINTS

30 Mins Swimming @ Easy Pace (RPE: 3)

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

9 Points
50x 20m completed, pool is like a bath at the moment. No swimming now for a bit, so I pushed the crawl a bit more. Maybe a sea dip while away 🤔
“Like a bath” as in really warm? That sounds appealing. Great work Su. The thought of then going into the sea having climatized to the pool sounds horrific. Hope all is going well in Wales.

SATURDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

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

0 Points
Nothing but driving and a slow dog walk with Dad and Jake.
That is a long way to drive. Tiring and nice to get out with the family. A 3 generation walk is lovely.

SUNDAY

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30 Mins 🏃‍♀️

9 POINTS

30 Mins @ Easy Pace RPE: 3

Nice and easy. Smile, relax and enjoy. Love life!

9 Points
Sort of completed, we did a fast up hill walk after dog walk. A three course lunch before Jake leaves tomorrow, was not the best to run on!
Yeah we’ll take that. Especially after a big lunch. I think important over the next few weeks not to be too hard on yourself and to adapt where need be. Running 30 mins here would have just been bonkers.