Another big week. But we’ve only 3 more big weeks (150pts) before PW which shows how close we are. I hope to be at track on Tuesday morning albeit running much slower than you. Any problems let me know but keep up the great work Paul.

Another positive week. Hitting target pace and enjoying it.
Niggles are improving

Yeah a strong week given you were off on your hols. Really well done. Hope you are having a great time. Awards to look forward to as well which should be fun.

MONDAY

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15 Points
Yoga helped the hip last night but not the knee. Going forward I know what stretching to do for the hip. That will prevent the knee pain as it will stop me compensating for it.
Yah it’s finding a stretching routine which works for you. But glad you were still able to smash out the strength work today. Congrats to Rachel yesterday as well.

TUESDAY

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35pts | 8 x 800

35 POINTS

2km WU @ Easy Pace (RPE: 3)

800 Metre Intervals @ 3K Pace (RPE: 8)
2 Min Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

A good opportunity to run just under 5k pace. Ideally done on a track. You’ll be working hard here but it’s important to try and hit your target times to make the desired improvement.

35 Points
Glad to be back on the shorter reps. Over 1 second faster per rep finishing 10 seconds faster overall. Felt tough early on but once I got going it was ok. Hip stretch is working but will need more tomorrow. Good to see you and Jax back with us
Pleasure to watch you smash out that session. You look so strong these days. Great pace as well. Thanks for repping the team as well. Great to be back, hoping I can continue to attend now going forward. Awesome work Paul.

WEDNESDAY

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22 Points
Uphill strides on some tough hills. Nice run on a hangover
Looked fun. Thanks for repping the team in Tenerife

thursday

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15 Points
Done on Wednesday as needed to swap things up this week. I’ll do my long run tomorrow as we fly Friday and I won’t have time for anything that day.
Ok cool. Happy for you to switch things up. So long as you feel like you are getting enough rest too. Well done on smashing this out again. Again, at track you just look so strong. You’ve definitely seen the gains from all the hard work and consistent S&C.

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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26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

Well it was parkrun distance but it wasn’t an effort session by any means. Off out again tomorrow so I might put some hill efforts in or something
No worries. You’re on holiday. Life is short, enjoy the sun, if you get a few hills in, bonus, if not I won’t be stressing, the slight recovery will help.

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
Decent run, into the wind the whole way back so tough going. Had to slow down for a car going slowly through the lanes. Knee gave me discomfort the whole way today so I have spent ten extra mins stretching to sort it. Oh and yes I know it’s Thursday 😂
😂 I thought you’d managed to time travel their for a minute. Sorry to hear about the knee. Hopefully it just sorts itself out, but obviously be a little wary. This is not the time we want it to turn into a proper injury. Have a great time on your trip. Hope the sun shines for you. Chance to get the guns out 💪