I think there’s potential to add another 15pts to the target here, but I think those points should be achieved via cross training rather than more miles running. So happy if you wanted to squeeze something else into this plan. Happy New Year Su.

133 Points Achieved

This week has been good, I felt exhausted yesterday, but that’s from less sleep, and not overdoing it. Doing less yesterday really supported feeling good today and a comfortable easy Sunday run. 🥰

A great week Su. Yeah I’ve come to the conclusion your targets that I had set were too low, rather than you had been over training, so I will tweak them going forward. This feels like the right level now (around 135pts) with all the stuff you do to compliment the running. Glad you feel strong.

MONDAY

Loading...

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 😁

24 Points
4/8 of the leg work before spin, but will finish tomorrow, so can stay as is. Spin turned out to be an hour tonight instead of the 45 min, great class though and packed room. I’d bought cycle shoes as much more effective, but I need different clips 😞.
Were you in the same class as Jo E? She did an hour spin 🤔 Really well done Su and now worries about splitting the S&C. Just remind me so I get the pts right when you finish them off.

TUESDAY

Loading...

15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

19 Points
Lovely chatty run with Sue A. Easy run, must have been as I could talk! Topped up the S&C so all complete for yesterday.
Well done Su. Love the support you guys give each other. Thanks for finishing off the S&C as well.

WEDNESDAY

Loading...
15 Points
Home circuits session completed, legs arms and core, 3 sets of 10 or 15, with stair runs x5 to break it up.
Awesome work Su!!! Love your commitment to your fitness. FYI, each exercise with 3 sets is worth a point, but obviously the stair runs would be worth some too. But that is how I calculate S&C now.

thursday

Loading...

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.

26 Points
I had a lie in till 8:30, so no Parkrun, but did some Bannatynes looping at nearly 5K pace, a 30 min 5K was respectable to start the new year! Happy New Year.
Happy New Year Su, well done for still getting out there and doing the 5k!! 💯

FRIDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

18 Points
Well, I thought I’d get tomorrows done today as it’s a late night tonight( bimblers do ABBA Voyage in London), elliptical 40 min✅, added in 5 min stairstepper, got in the pool, but only 10 mins swim as they then closed for water aerobics! I’ll be back tomorrow 😜
Well done Su, albeit annoying you were kicked out of the pool, but 18pts banked. Hope you have a fun time watching Abba with the gang.

SATURDAY

Loading...

12pts | 40 Mins Elliptical

12 POINTS

40 Mins Elliptical  (RPE: 5-6)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

9pts | 30 Mins Swim

9 POINTS

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

Never did complete the swim, 2 late nights in a week have done me in, so taken my rest day today. Will tag a little bit to my Sunday run.
Late nights are overrated right? I did manage to get past 11pm on NYE though. Hope Abba was fun and well done for taking the rest.

SUNDAY

Loading...

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

31 Points
Joined the SLR, but late ax went to wrong start, caught up at mile 3. Easy pace was comfortable around the 10:45, Strava couldn’t cope with me forgetting to unpause so the middle mile is messed up. Slower pace to chat to Sue A at the end. All in all felt good! I know it’s 45 min extra, but with the missed swim and few extra points spare 🤞, I’m forgiven. ABBA was brilliant, even if Ben did try to get us running for trains at 10pm!!!!
I could never be angry at you, I’ll add up the points and see where we stand but I have increased the targets for next week as feel we’ve just been testing the water to find the right level for you. Well done by the way. 1:45 is great. Glad you had a lovely time at ABBA too.