I’ve left Monday and Tuesday free because I know you are likely to be in Wales. But there is definitely room for doing something on those days. We are 15pts short of the original target, so an easy run would work well if you did have time. Any issues let me know. Always happy to move things around. I like a nice neat and tidy dashboard if we can get that.

142 Points Achieved

MONDAY

16 Points

50 min of mixed S&C, 16 exercises, 3×15 reps.

Very nice indeed. Excellent work Su

TUESDAY

WEDNESDAY

8pts | Su’s Legs Gym Workout

8 POINTS

The idea of this workout is to build the key muscles in the legs to support you on those long runs. This, once a week alongside ASPT should build some key strength in those important muscles.

15pts | 45 Mins Spin Class

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

26 Points

10 min stair stepper 50 min spin 2 min stair stepper, was going to do more, but calves were burning( sorry, messed up my plan 😱)

That’s alright, happy for you to tweak a few things, just so long as the pts are similar it’s fine. I just want to ensure we don’t overdo it and get injured as a result. Well done Su. Also explains the 2 min stair stepper entry on Strava which had me worried.

thursday

18 Points

Bimbled the sea front. ✅

Well done Su, looks like you all had a good pace yesterday evening. I suppose that’s the benefit of bimbling the seafront. Nice to keep it flat, roll on the clock change

FRIDAY

9pts | 20 Mins Stair Climber

9 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

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.

Bit of a nightmare gym trip, no goggles or gym top in my bag!!!!! 65 min swim, no stairs with no top! So did some faster back stroke when I had a lane to myself.

Oh dear. Well done on finding a compromise though

SATURDAY

35 Points

14 min WU, 31 min Parkrun, 6 min CD. S&C Su’s legs, plus x2 sets extra arms.

Very good days work. Always happy if you want to chuck in some arms. They’re not really worth many points, but it’s nice to have that upper body strength too. Awesome work Su.

SUNDAY

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

90 min with the SLR, ending with a fast walk up parkstone rd. I had thought of staying on for the 2hrs as nothing is guaranteed this week ahead now, in case we rush off to Devon as we a have a new Grandson but he’s in baby ITU. Improving now, so we will decide a plan tomorrow! Glad I only did 90 min though as tired all round! Hope you had a good weekend celebrating with Jax

Congratulations on your new grandson, I hope everything is ok? You’ve had a lot on your plate in recent weeks to deal with. Thanks for sticking to 90 mins. It did push you way over this week, 142pts in total. Which is high. So just be a little careful and take some rest if you need it, you’ve got extra banked having hit 123% of the target this week. You know I only mention this cos I care right?