I’ve tweaked it slightly. Reason being I wanted to give you the same session as the rest of the Team on Tuesday morning. And also trying to make the most of your free day on Friday with a slightly longer easy run. Any problems though just shout. It is a recovery week if you wondering why it looked lighter. But hopefully that will leave you fresh to have a good crack at Seaford on Sunday.

124 Points Achieved

Nice lighter week, nice to be performing well given the minor niggles.
Felt a very light week but I’m not complaining, I think the sub 1:20 is still possible and things are looking ok.
Hip and knee meh

Nice week, finished with a high in the XC. There is always the potential to have a couple of really big weeks if the sub 80 mins feels off the cards, but obviously we need to balance that with the niggles. But doing everything you can at the moment and so far the plans have been a huge success, hopefully this ones proves the same.

MONDAY

15 Points

Did this Sunday evening as I have contractors round Monday early then work so I wouldn’t have time. Not ideal but given the easier run it was ok

No worries. Good to think ahead and find the time.

TUESDAY

29pts | 3 x 1km, 4 x 400s/200s

29 POINTS

Recoveries:
1km Reps – 2 Mins
400 Metre Reps – 90s
200 Metre Reps – 60s

New session. A good chance to work on a variety of paces and pick up the speed as the session goes on. Try and hit those targets on the dashboard if you can. Bear in mind this could take up to 50 mins so just get your timings right so you don’t run out of time if doing this on the track.

29 Points

Shame not to have the track but I used the parkrun markers and guessed at 400s. Speedy session definitely got some good speed in me. The knee and hip felt better before I started but are aching and tight now. I think it’s possibly just a tight it band. I’ll get on extra stretching and yoga when I can.

Excellent work for getting this done. The top prom above Bottle Alley is about 450 metres so that can be a good marker for 400s. And the weather station and food hut which are in the middle are pretty much 200m. Sorry to hear the hip and knee are still tight, hopefully some additional stretching will help. But great session Paul. Some juicy PBs on Strava there. 60 second 400 metres? Was that the last 2 x 200. Even so that’s ridiculously quick.

WEDNESDAY

thursday

15 Points

All done

💪

FRIDAY

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

27 Points

Hit this Thursday as Friday morning is atrocious weather (nice to have the option). Still have the hip and knee annoyance. No worse but not a great deal better either. Alarmingly high heart rate today, so I’m going with a watch malfunction and re-booting it as it’s an easier option than re-booting myself 🤣

🤔 Perhaps just a case of cumulative fatigue. We’ve got 3 easy runs in the plan next week so hopefully that helps. But let’s continue to keep an eye on it. Last thing we want is to be missing events. Well done on getting the 90 mins completed.

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

Paced that pretty well. Probably my highest placing in XC to date. Brutal course but the knee and hip help (magic tape). Pleased to have finished in front of Matt Southam, especially since he pace me for mile night last year. Really nice day out all things considered

That looked evil. I struggled to walk up that hill. I did notice Matt Southam tucked in behind Sam. He’s had a superb year so it’s always a confidence boost when you beat someone like Matt. Awesome running Paul and glad the niggles felt ok. Looking forward to getting my hands on some of that magic tape (I probably should have just bought myself some in the past week but didn’t want to pass up on your kind gesture).