See how you feel Monday, Thursday is a good alternative for the S&C. We want to get some quality speed work in though over the next few weeks just to keep you sharp. Then Sunday is obviously the key. Time on feet, hit the trails perhaps. Time to enjoy those miles again after what has been a tricky few weeks. Any problems let me know.

129 Points Achieved

MONDAY

15pts | Sam S&C

15 POINTS

Plank With Leg Raise	2 x 70s
Single Leg Deadlift	2 x 12 (8)
Press Up	2 x 20
Goblet Squat	2 x 22 (16)
Russian Twist	2 x 10 (10)
Split Squat	2 x 15 (12)
Single Leg Calf Raises	2 x 12
Pull Ups	2 x 12
Tib Raises	2 x 15 (12)
Crab Walks	2 x 22
Bicycle Crunch	2 x 25
Bent Knee Calf Raises	2 x 15 (12)

15 Points

Yeah this was fine, I did the session with Laura so it took longer and I had bigger rests in between some of the exercises (explaining and demonstrating each one). No niggles or issues, got through it all well. Quite fun doing it with Laura actually, she was great.

That’s fab. Great to hear she wants to get involved. Jax and I go to the gym together. Some days it works others IT DOES NOT!! 😂

TUESDAY

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!

A tough one, legs were tight from XC and S&C but my breathing was the most uncomfortable, struggled at points – just a bit congested. Wasn’t on top form as not able to maintain the quicker paces for long, I don’t think my 5k time next week will break any records ;-)

It’s something we’ve naturally neglected for a while and to be quite honest, we will do going forward to some extend with the 100km the goal. But good to get some speed in the legs and test the lungs. As you say, next week it’s unlikely to be anything special, but that’s fine, it shows if you don’t work on the short stuff, the speed and sharpness won’t quite be there. Great to have you along as always though. Sorry you got caught up by Jax at the end she’s just really frustrated and feels upset as she now doesn’t have track to go to on a Monday.

WEDNESDAY

18 Points

Almost 60 mins… work meeting overran so I didn’t leave the house until 13:15. 10k very easy, pretty sore from Efforts last night. I’ll do my strides on Friday.

Nice. Bloody work meetings. Once Laura works from home you can replicate that viral video, get her to stick on a balaclava and pull off a fake kidnapping, then you’re free to go for your run. The fact the police will be at your door when you return is a small price to pay for those extra 10 mins. (the more angry I get with things away from Team Orange the more bullshit I chat, it’s my way of escaping from it all I think, being silly).

thursday

FRIDAY

22 Points

Easy 11k with Laura, 63 mins – there, bonus time! Had a gig the night before so wasn’t too fresh but this was OK, I was a bit tired. Wind was awful! Strides were OK, needed to pop home for the loo before attempting these! Laura did 8 too, what a champ. Not as fast as I can do but the wind made it a bit tough in one direction

Great work Sam. Pre strides poop becoming a thing now. Must mean you are lighter to take on the speed. Great to see Laura smashing them out too. She did really well Wednesday, she was ahead of me for about 1km.

SATURDAY

SUNDAY

54 Points

So… it was a 3 hour route planned, but with the many stops (waiting for Laura) I actually only ran for ~2:40 and did 25km, with 546m of climbing (ouch, hence the waiting). Fairlight the tough way certainly takes it out of you! We got to Rye in time to see our train pull away, so close… Laura was really struggling in the last 5k so we went slower than planned, I tended to run at an OK pace then wait for her, which is why my moving time was so much less than activity time. I found this hard too, cold must have been starting off but it was quite nice being out for so long and getting a bit of distance done. Beautiful day for it and we had a tailwind all the way. I had a nice pot of tea, vegan pasty and croissant in Rye so I didn’t mind waiting an extra hour for the next train :-)

That’s cool. The hills will compensate for the shorter time so max points banked her and a good point to point is always fun and how nice you and Laura can do that together. That’s priceless. Who cares about pace when you can share these experiences with your favourite person.