• January 5th - 11th

I’ve ramped up the points a little this week, but done so by adding in more gym work. There’s lots of flexibility where that is concerned so if you want to swap anything round, let me know. The more of a routine you can get into, the better. The reason for 60 mins Saturday rather than just a parkrun is we are building those back to back runs every so often, which is key for Ultra. Any problems let me know.

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 | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

18 Points
65 min of exercises, x3 reps, including my orange plan ones. It was a struggle, and I didn’t go to ASPT after a bad on call night and only 3 hrs sleep. Hopefully nothing more to disrupt sleep for a while!!!
Crikey that sounds grim. Sensible to give yourself a bit of rest and do your own thing. Really well done though for smashing out an hours S&C.

TUESDAY

Loading...

Rest Day

0 POINTS

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

WEDNESDAY

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 😁

40 Points
The week hasn’t got any better, with major electric cuts at EDGH having a knock on effect with work and contingency planning to CQ! I’d planned to do Fridays plan yesterday, but too tired, so stuck to the rest day, however today has been 7 min stair stepper, 50 min spin, 40 min elliptical and Su’s work out, leaving my swim for Friday and maybe 7 min stair stepper 🤔. Winter blues are here, so having my plan has been important to keep me on track!!!!
All things considering you’ve smashed the training today. 40pts banked today is bloody awesome work. That’s a big day of cross training, so really well done Su. Having earned 37pts of cross training myself today I know that isn’t easy, so respect. Just be careful not to go over on pts, especially if you’ve had a stressful week as you might be more vulnerable to injury or illness.

thursday

Loading...

18pts | Bimble💙

18 POINTS

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load.

18 Points
Watch said 57 mins, but I didn’t stop my watch for stoppages ( your house for 1 photo shoot!)4.2miles, soaked through in seconds and so cold 😲. Madness! Hope you enjoyed Six!
Respect for getting out there in those conditions. I didn’t clock the photo until reading your feedback. Six was great. Exceeded my expectations, very funny as well. Great work Su.

FRIDAY

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.

12 Points
40 min swim, not very fast tonight.
Well done Su!!

SATURDAY

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.

42 Points
I’ve gone a bit rogue again, sorry!! Blame the weather, no Parkrun etc! 2hr 20 with some Sues and Klare, but it does mean tomorrow I’ll spin and stair stepper and maybe a short treadmill run. Hope that all makes sense, I guess won’t get on the 100% list again 😜🫣
🤯 I’ll have a quick look at how many pts you’ve hit this week and drop you a message with what I would advise tomorrow. Be smart. There are a few runners on the team who have seen their progress halt because they are over training. Less is more sometimes. All that said, well done on such a long run.

SUNDAY

Loading...

36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

10 Points
45 min spin, but no super fast racing, followed by a very short swim that was not really much of a swim. Time in the jacuzzi and steam room with Sue, which I don’t often do! I listened 😊
Thank you 😁