Good news a recovery week, although that could also be seen as an opportunity to make up for some missed pts if last week was lighter. Let me know about the changes needed as I appreciate HYROX and DEKA change from one week to the next. The main goal is that you are training at the right level.

105 Points Target
104 Points Achieved

The new points system is definitely putting me back on track and making me more disciplined. Lesson learned trying to fit lots in a small space of time and still try and do life. Was absolutely exhausted by end of Saturday. I think this is something I need to think about come January as this is the busiest month for me and I don’t want to feel like I’m not achieving because the last few weeks it’s definitely helping having an achievable target each week. Christmas season and the bad foods that come with it have definitely affected this week too as had managed to really get on top of the stomach issues but I know this and it’s just about making good choices where I can.

You know what. I think for me I really enjoy the challenge of working with runners who do have limited availability. You see runners like Louis Dargan and perhaps Ashley Vora. Loads of time, not many commitments, run more miles, get faster. Easy. Anyone in their situation can do that. But the real challenge and skill is for those of us with less availability and making the most efficient use of that. Speaking of that, January. The best approach is to try and workout when and where you have availability. And then I can work around that. By increasing intensity we can earn more points in less time. I’m now in love with the stair climber as I know 20 mins on there is worth 40 mins of running. Keep up the great work and keep hitting those targets.

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!”

TUESDAY

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15 Points
TR 90%
Bexhill road was completely gridlocked this evening so we were late for our deka class. I didn’t want to call it a day so I decided to hit the gym instead and get some S&C done. Means I’m 10 short but I can easily make the run 90 minutes on Saturday to make up for it
That’s just bad luck. I did hear that Bexhill Road and the link road were both pretty much grid locked. Completely out of your control but well done for getting a gym session in. As you say that now means a small tweak Saturday and you still hit those targets. So well done Kelly

WEDNESDAY

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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!”

thursday

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25 Points
TR 50%
Did 70 minutes today but it was tough. Mainly because we had Christmas lunch at work today and I had such a full tummy. Definitely wasn’t the right fuel 😅. I wasn’t going to do my strides as I felt so sick and I had done the extra ten minutes to make up the points but then I got back and was like come on Kel just get it done. So I banged them out and may not be my best but I felt good for ticking it off the list.
Yeah a big Xmas lunch before a run is never ideal. But excellent work for getting it done, and the strides as well. I feel like of all the runners on the team this pts concept is working great for you, it’s really brought a new level of consistency to your training which was lacking before. So well done Kelly. Extra 3 points for the 10 mins more.

FRIDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

34 Points
TR 75%
Hard session this morning. I used the workout feature on my watch which I found really useful as it told me when to start the 8 minutes, when to have a break etc. I set my goal pace as well and it was really handy to see if I was hitting it. I found it super hard but I maintained my 5k pace which I think is about 8.20/8.30? And then for the 3k I was hitting 7.30/7.45? I think that’s right. I focused mainly on arms at the gym though afterwards as that was a pretty intense run!
That’s some great paces there, ahead of your current targets. Good idea to set it into the watch if you can as that can help push you in a session like this, especially when you do without a group. In terms of the S&C, good idea to focus on arms. From a pts perspective, the way S&C works is pretty much 3 sets of the same exercises is worth a point. So this idea every gym sessions is equal and worth 15pts is obviously a bit nonsense. So if you’re as determined as me to keep it honest and on target, let me know how many exercises you did (3 sets of) and we can work it out from there. For example today at the gym I only did. Deadlifts 3 x 15 Hip Thrust 3 x 15 Calf Raises 3 x 15 Bent Knee Calf Raises 3 x 15 Goblets Squats 3 x 15 Wall Sits 3 x 60s So 6 exercises, 6 training points. Rather than just saying, gym workout, 15 pts. Hope that makes sense. It means I can then tweak anything going forward so you’re training at that right level. So if you just worked the arms today, I’m guessing probably a max of 8 exercises? Tell me if I’m wrong though.

SATURDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

27 Points
TR 50%
Three runs and a gym session in less than 48 hours was definitely not a good idea. I was very tired this morning, really struggled to begin with was almost gonna call it quits when I hit Bexhill road. Only because my stomach is really flaring up again and my legs were done in. But I preservered and actually it started to feel better. It was such a lovely morning as well, really nice morning to have a run. Another one ticked out
Great work Kelly and well done for overcoming that mental hurdle. It’s amazing how sometimes you can start to feel better. When you talk about your stomach, I assume you mean from a digestive point of view, rather than muscular. In which case almost certain it’s probably diet related. Just another thing to consider. “You can’t outrun a bad diet”.

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!”

3 Points
TR 65%
There isn’t a ten minute treadmill run on the options but I did a 10 minute run just to top up the points. I believe with the 3 today that’s 104 for the week. Just 1 short but I’ll take that 100% club 💪🏻
Next time you do 10 mins on the treadmill in your PJs please send me a photo for my weekly reel 😂 Great work Kelly, loving the commitment to the pts.