December 1st - 7th

There is potential to add in 30-45 mins of cross training place of some of the running, but normally I’d put that Friday and currently we have HYROX scheduled there so just depends on your plans this week. Let me know. I quite like the idea of one cross training session and less miles in truth.

120 Points Target

MONDAY

Kelly’s S&C

15 POINTS

Skipping	6 x 10s
Barbell Squat	2 x 12 (10kg)
Plank	3 x 60s
Reverse Lunge & Rotation	2 x 15
Barbell Overhead Press	2 x 10 (10kg)
Calf Raises	2 x 12 (10kg)
Flutter Kicks	2 x 35s
Romanian Deadlift	2 x 10 (10kg)
Split Squat	2 x 15
Barbell Bent Over Row	2 x 10 (10kg)
Wall Sits	2 x 45s

30 Mins Bike

3 POINTS

30 Mins Cycling @ Easy Pace (RPE: 3-5)

A good way to add some extra cardio with the reduced impact and lower training load.

18 Points

TR 85%

Was a wise move to move the S&C to today instead of running. My glute was really playing up all day and actually was hurting on the bike which was a new one. I focused on arm and core tonight rather than niggle it anymore

Sorry to hear it’s still hurting. But well done for getting in the gym and getting a session done including some cardio. I did my first heavy glute based workout yesterday. It did highlight how weak I am in that area and struggling today with Doms. The 2 key exercises I did were hip thrusts and the Romanian Deadlifts. I think they are going to be the key for me in strengthening my glutes and hamstrings going forward. I noticed I didn’t have hip thrusts in your workout, is it an exercise you’ve done much of in the past? I realise it’s quite an awkward one to do, at Pure Gym they have a machine but took me about 5 mins to workout how to do it so I must have looked stupid, but the fact my glutes are so tight today shows it did something. And I look back at my own plans and think why have I not been doing these? So just food for thought going forward. Well done today.

TUESDAY

WEDNESDAY

20 Points

TR 85%

Sorry my schedule is getting really messy this week. As chatted about this morning, the plan was to get my efforts done early but as soon as I started running the glute flared up so I did a 10 minute fast pace on the bike and a glute and core focused S&C including hip thrusts and deadlifts. I felt better for having done something today and I made sure I got up from my desk a lot more regularly too. Feeling a bit better this evening so hoping it’s helped

That’s good. I think when we have an issue, it’s important not to get too caught up in focusing on the pts and targets, but doing what you’ve done here and adjusting. I think those two exercises, the deadlifts and the hip thrusts are going to be key going forward. I like the fact you got up and moved more. I’m trying to stretch more too on my weak side. The figure of four stretch (cross legs), I’m so tight on my left side so any opportunity I get to do that I feel it helps. I’ve tidyed up the schedule, let me know if you want to move anything else around. And don’t worry about messaging again if need be. It’s the runners that don’t communicate that annoy me and there are runners who message me far more than you. Far more 🙄

thursday

18 Points

TR 90%

Found this quite tough, took it really slow though and walked a bit. The down hill felt great though, loved coming down sedlescombe road and was just flying, made up a bit for the toughness of the hilly bit up! Feel pretty tight this morning (sorry coach did not stretch!) but I will get some done before Hyrox.

Great to hear you enjoyed the downhill and felt strong. Some runs are just tough for no reason and you did the right thing to slow down a touch. In fact looking at your Strava your pace is about right for your easy runs. No need to go quicker than that in truth. Well done Kelly!

FRIDAY

25 Points

TR 85%

Hyrox was bloody tough but good today. I felt stronger than the last session. Didn’t completely balls up the burpees like I did in the session a couple of weeks ago where I couldn’t even lift myself up! Feel much better for that. Like I’m getting to my old self

So was it just HYROX today? (DM me to confirm), it’s just you had like 2 weeks worth of sessions scheduled in here somehow 🤦‍♂️😂 Just want to make sure you get all the points you are due. Sounds good though, nice to see that improvement. The thought of doing burpees makes me feel a little nauseas. There’s hints to HYROX in the Pure Gym like the sled and wall ball, but I think I’ll stick to my running exercises for now. Well done Kelly

SATURDAY

27 Points

TR 90%

This is the first time in a long time that I’ve come home after a run and thought that went alright. Horrible conditions and I was struggling towards the end with my glute but I reckon that went pretty well and I was really pleased with my timings and the fact I didn’t stop once! I know that’s such a small thing but that really feels like an achievement for me and I am really pleased with myself lol. I think 90 is the right amount for me at the moment. Because towards the end was starting to get hard and last week it was after 90 minutes I stopped too.

Every reason to be pleased, especially all of the injury issues and stuff you have had to battle through. To have a run like that where you feel good and don’t stop is a big win. And decent pace too for a run like that. Definitely always celebrate these small wins. I’ve switched the next long run back to 90 mins and we won’t need to go above that until Mid Jan now which gives you sometime to strengthen those glutes. I managed a pathetic 20kg on the hip thrusts yesterday. Hoping to improve on that as time goes by. Great work Kelly.

MONDAY

Kelly’s S&C

30 Mins Bike

TUESDAY

Deka

WEDNESDAY

Kelly’s S&C

thursday

60 Mins

FRIDAY

HYROX

SATURDAY

90 Mins

SUNDAY

Rest Day