6th-12th April

Spring 5K? It feels like the right target this week post Sunday’s mammoth 4 hour run. Hopefully that went well and some cross training Tuesday will help with more recovery. Any problems let me know and always happy to move things around to suit your availability.

134 Points Achieved

MONDAY

9pts | 20 Mins Stairs

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.

26 Points

Hope I’m not in trouble, I’ve done tomorrows plan today partly as I was off today and tomorrow I’m at the start of 4 days then driving to Wales Saturday; and partly now means my rest day is tomorrow before the 5K ( not expecting any PB’s, but thought I better get a club/ championship race under my belt!)

🙄😂 It makes sense if you had the time. Plus given the nature of the training and the fact it wasn’t too heavy on the legs it’s ok. It shows your aerobic fitness is really good if you can do that the day after a 4.5 hour run. So how can I be angry and as you say, now you have the day to rest ahead of the 5K on Wednesday. See you there.

TUESDAY

Completed Monday. Just to be difficult and a little bit naughty, I did some S&C tonight 10 exercises, 3 reps, easy on the legs and back. Just in case I don’t get time Friday, packing etc and early night, but hope to do some more Saturday.)

Now I’ve switched the sessions around the feedback doesn’t make sense 😂

WEDNESDAY

26pts | 5K Race

26 POINTS

I’m a big fan of consistent splits. With any race avoiding getting swept away with the crowds is key, so focus on that early pace and hold back, settle into a rhythm. Km 4 is often the hardest, so zone in on 4 and dig deep. You got this!

26 Points

I knew there was a reason I still did a CD after drop off, 😆😆. Peer pressure led to little CD running with the gang! I wasn’t feeling this, but wanted to prove I can still sub 30 5K…..

I think sub 30 is a really good time for you and shows you are still running well despite all the challengers. Thank you for doing the CD as well. I know sometimes it seems silly but it can make a difference and it’s good to set an example. Well done Su.

thursday

18 Points

A few Bimblers went for an easy trail with 🐕‍🦺, more bluebells 🫣, a very old yew tree and Andy playing the odd one out. An hour of chatting and fun with even some stretching at the end! But peer pressure stopped me topping up to 4.5 miles 😆

Well done Su, sounds fun. Perfect run after a quick 5k

FRIDAY

3pts | Su Stretches

8 POINTS

Definitely need to change what you are doing based on my research. Often and little is the key to help you. The more you do this at home, the better.

15pts | 45 Mins Spin

15 POINTS

*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.

10 Points

See Tuesday feed back for some S&C. Sorry to confuse, yes, had intended to still cycle tonight, but I’m exhausted, and opted for a walk round the field then pack and rest. I might add something in tomorrow or longer Sunday run.

Was today a rest day? Or will spin happen. I’m a little confused now sorry. At the moment I’ve given 10pts but that was from Tuesday. Any following still? 🤦‍♂️😂

SATURDAY

18 Points

No gym, so I made up a new session, woodland steps hill reps, we have some near by. 5 reps if 76 ( we used to count them to get the kids up them) and 5 reps of 56, with a shirt jog in between and there and back. 35 mins.

Nice, can see from the HR data you were working hard up the stairs so a decent workout here. Lovely the imagination to create an alternative session.

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.

36 Points

10miles/2hrs of lanes, hills, trail and beach. A bit jaded after yesterday’s driving for 5.5 hrs and poor fueling.

Great work Su, Another very good week with plenty of pts banked. More than targeted, but that’s ok. 130-140 is a decent weekly level for you training for the ultra.