Recovery week. Timely, especially with the XC on Sunday. You could delay Tuesdays session if you wanted another day. But I wanted to be kind and offer something a bit more steady and good to practice that HM pace as well. Any problems let me know. Track Tuesday morning an option but you’d be doing something different to the team as you need more points than most.

120 Points Target

119 Points Achieved

It’s been a good week.
I have had the odd ache in the left ahin and knee area that had me nervous but nothing has materialised and all feels fine once I’m running.
Next week looks ok.
I’ll see what happens at pudding dash as a long run after that might be pushing it.
I would like to go for it but given it will have no effect on club championship standings it doesn’t really matter.

Great week Paul. 99% is probably down to my poor maths and not setting the right target so don’t worry about that. As good as 100%. Keep an eye on that shin as we don’t want a repeat of the other year. We might even be able to ease of the training slightly to avoid that happening and I would definitely be careful this weekend. We can always tweak things if need be.

MONDAY

15 Points

Complete. I got a free entry for Westfield trail race on the 28th of December and was hoping we could work it in as an effort session? Or I could use it as part of a long run

Fits into the plan nicely to be honest and actually gives you a nice 80 min easy run on the Friday which wasn’t originally scheduled. Well done on the S&C as well. Paul

TUESDAY

33pts | 3 Miles Marathon Pace/3 Miles HM Pace

33 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 5)
3 Miles @ Half Marathon Pace (RPE: 6)

1 Mile CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace.

33 Points

Went with it. 12 laps 1:40 into 12 at 1:30. That was hard. I had to take a little breather at 22 laps (less than a minute) but determined not to give up this time I went and finished the session. Target pace achieved.

That session on the track must be a bit of grind, hence why I wanted to offer the alternative. Good for that mental strength though of just keep going and grinding it out. So well done Paul.

WEDNESDAY

thursday

15 Points

Done

Great work Paul!!

FRIDAY

Bit short today, I’ll do a longer cool down and warm up at XC to make it up. I wasn’t keen on running round the block but had to check the Wednesday route

No worries. 3 of the last 4 weeks you’ve surpassed your targets, so even if you fall a little short Sunday it really isn’t going to matter. Good luck Sunday.

SATURDAY

SUNDAY

38pts | X Country (Race)

38 POINTS

10 Mins @ Easy Pace (RPE: 3)

XC Event @ Varied Pace (RPE: 8)

10 Mins @ Easy Pace (RPE: 3)

XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.

38 Points

Beautiful little route, might have even got away with road shoes on this. Watched everyone go out too hard and gradually picked them off all the way to the line. Had a chat to a few friends on the way round early on but was pushing hard the last 2 miles. Felt good ran well

Sounds like a really well executed race. “Had a little chat on the way round”, that did make me chuckle and now makes Sam D’s Strava comment make more sense. But it’s great to be able to do that and still clock an impressive time. Great work Paul.