I think keeping it light this week is wise if doing the triathlon Monday. If you’re twiddling your thumbs Sunday then some X training in the gym Sunday would be fine.

70 Points Target
99 Points Achieved

A good varied week, in terms of intensity, pretty easy going, as to number of sessions, won’t always be able to fit them all in other than to double up like tomorrow, but maybe not quite as big as that. 😜
Oh yes, the fall on Thursday was pretty painless luckily as had stopped running, it was wet concrete drive! Jamie was quick to try and drag me off the floor 🫣
Sorry to hear your knee is still slow to improve. I have every sympathy. Have a happy Christmas 🍊

Well done Su, a good week with 99pts banked. Slightly more than planned but if anything I think that’s because I don’t have the right targets at the moment. So going to roll with 100% here. Would be mean not too. Hopefully as we settle into a routine with Bannatynes in the New Year we’ll get the targets where they need to be. I’ve learned so much more from this injury than any of my running, so it’s a blessing in disguise.

MONDAY

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15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
Chatty but productive evening at ASPT
“Chatty”??? In between reps I assume 😂 Just kidding. Always a good way to start the week. Well done Su. Also like the fact you still support Adam even with the gym membership.

TUESDAY

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12pts | 40 Mins Swim

12 POINTS

40 Mins Swimming @ Easy Pace (RPE: 3)

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

12 Points
Swam for 40 mins instead of Friday.
No worries and well done Su, I’ve switched it around on the schedule. Good to hear Klare B is doing the Ultra as well 💙

WEDNESDAY

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15pts | 45 Mins Spin Class

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
Loud music, disco lights and legs spinning. Getting quieter at Bannatynes!
It was the loud music and disco lights that did it for me. Well done Su!!! I’ve yet to brave a spin session at my gym, the room looked small with the bikes all crammed in together and it put me off. In the New Year perhaps.

thursday

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22pts | Bimble💙 & Strides

22 POINTS

60 Mins @ Bimble Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

Christmas lights run, short but hilly as all around Bannatynes area. No strides I’m afraid. I’ll make an extra effort on Sunday with a spin session.
No worries about the strides. To be honest for what you are working towards it’s not that much of a necessity. And an extra 15 mins of cross training is just as beneficial. I noticed you suggested you may have taken a tumble. Hope you are ok Su and not too bruised and battered?

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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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
Slow, muddy, slippery pudding dash, lots of fun, friendship and laughter!
Well done Su!!! Such a lovely event. I’ll be honest though, as a Coach, I’m glad it’s only once a year.

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!”

24 Points
A good spin session and an easy 30 min swim, before a lazy ish day in readiness for tomorrow. I know it’s a rest day, but figured it would be ok considering most sessions this week hadn’t been too intense.
What? 😂 You do make me laugh. You’re not a fan of resting are you. To be honest I like the enthusiasm, what we just need to determine is the right training pts level for you. And I think doing the majority of stuff in the gym means we can push harder than before and perhaps what you are currently doing. Once we get the right level you won’t want to do extra. Sue Mann is hitting 135pts. Lou H who only runs 3 times a week 140pts. So perhaps I can push the target up a bit??