15 POINTS
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
Back to back longer runs at the weekend which has always been a good training method for my ultra runners. No speed session this week.
I appreciate your support. I did live the last ultra, and not a heap of training, far more cross training this time, I will pull back and walk if needed, so please don’t worry. I have a place for swim serpentine in September, so cross training will continue 😊
TBH it’s the mental and tiredness generally that set me up to not enjoy yesterday. The glute pain is my old bursa pain, it was inevitable and I’ll sort it. Sorry, bit of a ramble! Hope you managed some time out last week!!!!
No it’s fine, always ramble. I care and want to help you as much as possible. I think the data is giving me some really good feedback. You git 146 pts this week off a target off 126. If you asked me at the start of the week, “what will happen if I do 146pts this week rather than 126?”. To which my reply would have been “you might hurt”. Lou W was the same. She did 143 when she should be around the 130 mark and is now paying the price with a sore knee and glute. So it’s finding your limit and what is possible without overdoing things. Obviously other things contribute such as sleep and life stresses. But my advice is basically try and keep it around 135 as your max. I realise your case is difference and you’ll likely have pain whatever level you train at, but pain in moderation is still nicer. Hope this all makes sense?
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
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.
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.
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.
*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.
