What a way to start a new plan. Let me know if you need to reschedule stuff, obviously this week more than any will require some tweaking. But an excellent start with 112 points the target. Merry Christmas Su, to you and the family. Let’s do this 💪🎄

136 Points Achieved

A productive week, so happy all round and hopefully staved off some weight gain from eating too much! Plan to try and lose some weight in the new year, which should also help health and exercise. ( menopause allowing 🫩) Happy New Year to you!!!

How did that week feel? You hit 136 pts there. Sue Mann, because she does a lot of gym work hits 135 per week, so no reason we can’t set your limit around there. That way you can really stay active, do loads in the gym, without me constantly saying “do less” 😂 But really well done for another productive week. And yes I appreciate the issues that the menopause can cause. Best approach is just be honest as I’ve had quite a few of the team struggle in the past because of it.

MONDAY

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9pts | 90 Mins Bike

9 POINTS

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

14pts | 45 Mins Swim

14 POINTS

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.

36pts | 60 Mins @ MP

36 POINTS

A chance to get some important marathon paced miles in. Should feel relatively comfortable, but also like you are running with good form. If conditions are tough or hills are involved, focus on RPE rather than pace.

59 Points
Swim was first and the easiest bit, my fastest time, all breaststroke ( it’s what comes naturally and still my fastest stroke, 76x20metres, 46 mins. Cycle was next, and the hardest, 40k, but I misjudged my pace and started at low gear fast reps, but learnt about half way, higher gears and slower reps created higher watts and faster mileage cover! Never mind, 1hr 42 and then off outside for the 10k run, a lot faster than I anticipated, thinking by then I’d only manage easy marathon pace, 1hr 5 and quite pleased with it all, job done. The Black Horse for lunch! Next time maybe a sprint triathlon, instead of a full on Olympic distance!
Superb. I’ve tweaked it slightly just to try and better reflect what you did. Also made Xmas Day easy. Even then you’ve got 10pts in the bank if you did want to take more rest. Spin tomorrow for example would be a good one to ditch. But let’s get back to today. Wow!! Superb to run that 10k off the back of the swim and bike just highlights how fit you are right now. It’s impressive and you should be really pleased. Hopefully again it highlights how much satisfaction (I assume you enjoyed it) you can get without having to smash out lots of miles. I actually have a triathlete on the team now and another one interesting in joining which is pretty cool. Awesome work Su.

TUESDAY

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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
I did an easy spin class as I’d already booked it. 🫣
Don’t forget to get some rest Su. It’s when we rest and recover we get fitter and stronger. Well done though.

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!”

Resting today and Boxing Day, I promise. Have a good Christmas Simon, appreciate all the support and advice for myself and Jamie. 😊
Thank you. I only nag about the rest and recovery because I genuinely care. Merry Christmas

thursday

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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

10 Points
What a fabulous turn out and happy run!!! Lovely to see everyone. And an unintentional progressive run 😆.
It was a lovely morning. I must have got half a dozen hugs. I’m not a hugger at all but it is nice from time to time. So thank you for adding to that tally. I think the conditions meant that quite a few were quicker on the way back. So a few Xmas bonus points for that. Well done Su, glad you had a such a nice morning.

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!”

Rested, just a Boxing Day walk round the fields.
I’m almost surprised when you admit you’ve had a full rest day. Thank you. Sounds nice.

SATURDAY

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9pts | 30 Mins Swim

9 POINTS

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

12 Points
40 min swim as 50 x20 was too short, so 60 it was.
Well done Sue, no worries about the extra. Once you are in the groove, makes sense to make the most of it.

SUNDAY

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33pts | 110 Mins Run

33 POINTS

Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.

45 Points
Oops, just reread the plan, easy level 3 , although not as fast as last year, I did give it some effort, 1hr 44, but it felt ok, so rolled with it. 😊
That’s ok. Hard to go easy. I’ve said it a few times lately we just need to find the right targets for you and it’s possible I’ve been a bit conservative and over protected. We’ll find it soon I’m sure, but well done a strong run Su.