• November 3rd - 9th

See how you feel Monday and perhaps move the S&C along a day. Another light week, 2 more and the training will be back in full mode. Steve might be doing Uckfield Saturday if you fancied a cross country practice 🤔 2 opportunities to lead again as well. Pts = Progress. Make it a good one.

120 Points Target

MONDAY

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Paul’s S&C

15 POINTS
Press Up 3 x 15
Sit Ups 3 x 22
Single Leg Calf Raises 3 x 10
Bicep Curls 3 x 10 (15kg)
Shoulder Press 3 x 8 (15kg)
Goblet Squat 3 x 10 (15kg)
Dumbbell Swings 3 x 8 (15kg)
Plank 45 Secs
Flutter Kicks 3 x 50
Tib Raises 3 x 10
Split Squat 3 x 10 (5kg)
Dumbell Row 3 x 10 (15kg)
Tricep Dips Dumbbells 3 x 10 (15kg)
Step Ups 1 x 20
Hip Thrusts 1 x 10*
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*
15 Points
TR 100%
Felt fine post race so got this done. Pulled my right shoulder a bit at work but not enough to upset the training.
Great to see the energy levels are high after a tough race yesterday and well done for starting the new week in positive spirits. Hope the shoulder eases off quickly.

TUESDAY

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30 Mins 🏃‍♀️

9 POINTS

30 Mins @ Easy Pace RPE: 3

Nice and easy. Smile, relax and enjoy. Love life!

9 Points
TR 80%
Nothing special but got it done.
Well done Paul. Little bit of a nothing run in truth but enjoy them whilst they last. Some big sessions in the pipeline.

WEDNESDAY

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60 Mins Easy (Hills)

24 POINTS

60 Mins @ Easy Pace (RPE: 2-5)

60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.

24 Points
TR 90%
Easy route with just Amherst and Tower road for hills. Feeling ok
What? That does sound rather generous for you, although Amherst is a bit of a beast. Thanks for leading as always and good to see these back in the plan.

thursday

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Paul’s S&C

15 POINTS
Press Up 3 x 15
Sit Ups 3 x 22
Single Leg Calf Raises 3 x 10
Bicep Curls 3 x 10 (15kg)
Shoulder Press 3 x 8 (15kg)
Goblet Squat 3 x 10 (15kg)
Dumbbell Swings 3 x 8 (15kg)
Plank 45 Secs
Flutter Kicks 3 x 50
Tib Raises 3 x 10
Split Squat 3 x 10 (5kg)
Dumbell Row 3 x 10 (15kg)
Tricep Dips Dumbbells 3 x 10 (15kg)
Step Ups 1 x 20
Hip Thrusts 1 x 10*
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*
15 Points
TR 80%
All good, eventually found the motivation
Well done Paul, I’ve just joined the new Gym down by TK Maxx. Mainly for cross training to be honest. £11.50 for the first month, bargain. Let’s see how that goes for me.

FRIDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

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

0 Points
TR 100%
11 mile walk today, I got distracted by some deer and found some new footpaths and trails. I did also want to check Sundays route out as I have not run that route in a while. Glad I did as I have had to modify it a bit.
I do like this extra feedback. Gives me a nice picture of what the team are up on their days off. Sounds like a nice pleasant walk. 11 miles is a decent distance to cover to be fair. Hope Sunday’s run is a big success. See you at the quiz!

SATURDAY

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parkrun

30 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

28 Points
TR 70%
Felt a bit off in the warm up and only did 4 strides as the stomach was complaining at me. Went well from the off, me and Jack had planned 18:15 but he fell off at mile 1. Hit the turnaround strong and caught Fin and pinched him for some wind shelter as he was on an easy. He let me know he was going to push at 1km left so I bid home farewell and kept the effort level. Really enjoyed today. Nice to see you out too
Another really excellent time. It was pretty cool to see you tucked in behind Fin. Yeah Jack is no longer with me. I think he may have gone to Rhys which is cool. Plus the poor fella is probably getting very little sleep now.

SUNDAY

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90 Mins

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
TR 60%
Always enjoy a Sunday social. Felt a bit lethargic after the beer last night but a decent easy run for me. I used to find the back to back runs too much but it seems I’m over that stage of life 👍
Good to hear you can do the back to back. Probably just a case you are stronger now and obviously have that improved endurance carried over from the Chester work too. I hope you don’t mind I’ve mentioned your group to a few more of the team who might benefit from a slightly quicker pace on the Sunday long run. They are all capable of 9 min miling, I wouldn’t mention it otherwise. If they do like the idea I can pass on their numbers to get them added to your group. Hoping to join you at some stage.