Tuesday evening with the team? It won’t be dark. How good is that. Then the big one Sunday. I say big, 3 hours for you is a doddle 😜 Hopefully the trails are starting to dry up too. Any problems just ask.

120 Points Achieved

MONDAY

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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!”

10 Points
Weds evening- been to the gym! Had an induction then did some bits alone… I went on booty builder, stair climber, bench press, aductor and abdactor machines, abdominal curls and then some squats and split squats. So much more than a home session I have been doing! But not sure whether I should be following the gym routine you sent me or developing my own…
The list of exercises you have just reeled off is awesome. That in it’s own right is a great workout. Be careful creating your own as you don’t want to end up overloading by doing exercises which train the same muscle groups. If depends if there are any other areas you want to work on like toning your arms or working the core a bit more. I can create a specific workout for you which will be determined by your goals and also the time you have in the gym. Glad it went well though. Could make a big difference going forward.

TUESDAY

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20pts | 5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

Rest Day

0 POINTS

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

WEDNESDAY

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20pts | 5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

Hmm I don’t quite understand the rescheduling system anymore!🤣 I’ve just done the 553321 session on the seafront, which was great. Felt good to do some speed work again! I’m going to try to lose a bit of weight too, Joe C inspired me with his strava post about feeling better after losing half a stone! Going to gym later, so will record that on a different day as I have used this space for run feedback!
Yeah if you have an android rather than an iphone your not able to remove sessions which is annoying. I’m hoping they will fix that. But well done on getting the speed work done and good on you for setting that target. Some of the biggest improvements have come from runners who have lost some weight. So it’s very likely it will help, just be sure, like with the training to do it in a smart gradual way. Looking forward to hearing about how the gym goes.

thursday

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54pts | 180 Mins Run

54 POINTS

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

54 Points
Lovely run, such a stunning time of year! Legs felt heavy by the end, but there were a lot of hills! Quite excited by the idea of losing weight so I can move faster! Just bad timing as my birthday’s on Saturday!🤣🍕🎂🍾
Start the weight loss journey Sunday 😂 So glad you enjoyed this one, looked awesome on the map. Yeah it could really help you and obviously the less weight you are carrying it will reduce that impact on the joints too. Obviously you’re not something that needs to lose much, so just be sensible and not obsessive and you are still going to need a lot of calories given the long runs you do. Whilst it can be a pain, the best way is just to operate at a small calorie deficit (-200-300) just to be smart. If you look at the data for this run you probably burnt 2000+ which means you can still eat loads and lose weight right?

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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Rest Day

0 POINTS

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

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
Lovely run, and I felt fit and good, but I have niggled something around my right knee, I think in the gym. I’ve been ignoring it but after 2 hours today it was really hurting.. anway, I’m not stressing it, no plans to run until Weds so I’ll see how it feels then!
Glad you really enjoyed this one. Sorry to hear about the knee. Yeah the key with the gym is when introducing weights just start off super slow and build gradually. I’ve had loads of niggles lately from the gym, some quite painful to be honest, but they seem to sort themselves out after a few days, so hopefully that will happen here. Well done Anna.