• January 12th - 18th

Recovery week. I think you are one of the few on the team who don’t look forward to these weeks. But they are important. This is the only Sunday until Run to the Sea you don’t have a run. So enjoy it. IF you want to switch around the cross training a little then you can. The machine I’m finding the most helpful is the stair stepper. Doesn’t seem to hurt my knee and feel like it’s really strengthening my glutes and hamstrings as well getting the HR up. Any issues let me know. Keep up the great work Su

103 Points Achieved

It’s almost a perfect 100%, despite being ill 😃, the additional spin and stairs have substituted for the missed bimble. Ready ( I think) for a new eeek!

Thank you for taking a step back this week. 103pts is a low target for you but important we do that from time to time and whilst you may not feel as fresh as we’d like because of the illness it does reduce that risk of cumulative fatigue. So well done Su.

MONDAY

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15pts | Circuits

15 POINTS

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

15 Points
ASPT, concentrated on S&C, no hill reps.
Good idea to leave out the hill reps. Well done Su!! Great start to the week.

TUESDAY

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30pts | 5-4-3-2-1-1-2-3-4-5 Mins

30 POINTS

Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)

A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.

30 Points
Treadmilled it in this lovely weather, although a good soaking before and after with 🐕‍🦺, so I might as well have got out! Wrong settings on my watch, but some considerable effort went in and treadmill had 8.7km/hr average and I left that running through the rest breaks ( walked) and very easy WU/CD.
Great work Su. Track wasn’t as bad as I expected as I was well wrapped up and it wasn’t too cold. But nice to have that option of doing this on the treadmill. The speed work is important right now but the focus is your endurance so you don’t need to be pushing 100% in efforts, just keep it consistent and put in a good shift. Another 30pts banked though and the good start to the week continues.

WEDNESDAY

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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.

20 Points
I forgot I’d swapped spin to Sunday, and did a spin class, plus 8 mins on the stair thingy as short of time to do my leg workout which I will do Friday.
Well done Sue, 20 pts banked today, just be careful not to go too far over the targets.

thursday

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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.

Mild flu like symptoms overnight put paid to anything today, no bimble, just plenty of rest. See, I can be sensible!
Sorry to hear you are feeling poorly. Rest up and hopefully back on it soon.

FRIDAY

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Rest Day

0 POINTS

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

5 Points
Felt a bit better today, went out for a bit of fresh air ( walk) and some evening arm chair weights, arms and legs. Light, but higher reps.
Well done Su, glad you feel better. I’ve gotta give you a few points for the armchair weights right?

SATURDAY

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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

9 Points
Parkrun with Sue, had every intention to walk a bit as we have both been off colour, but we chatted and ran and happy either 32 mins and not feeling too rough!
Nice to see you and well done for running the whole distance, especially if you have both been under the weather lately. Hope you are back to full health soon.

SUNDAY

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9pts | 30 Mins Swim

9 POINTS

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

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
Good effort put in to spin class and swim, with 5 mins in the steam room to finish. 😊
I miss that steam room. Favourite thing about Bannatynes I think. Great work Su