Keep it consistent right now. As long as you don’t pick up a niggle you are going to smash your PB at Paddock Wood. So whilst you might feel keen to do more, don’t. We want you to stand on that start line in 2 weeks feeling fresh and raring to go. Any issues let me know. Keep up the great work Lou

130 Points Achieved

MONDAY

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28pts | 3 x 10 Mins (10k)

28 POINTS

Recoveries: 120 Seconds

A really good session if working towards a 10k or even a half marathon to work on speed endurance. This will be tough, but dig deep and focus on staying relaxed, running with good form and hitting those pace targets. You got this.

10pts | Body Combat

10 POINTS

30-45 Mins @ Varied RPE

A good mix of cardio and strength work. Can be a fun session! Have a good one 🥊😁

36 Points
Well I was feeling a bit sad that I couldn’t keep up 5k pace, but then I don’t think that was my 10k pace! But in my head I’ve got big plans! 🤣 Don’t let the coaches group get in your head, most people are doing things for themselves and their egos not the benefit of the club! And also I wouldn’t run with Nigel given the choice because I don’t nee d to stop for 5 mins to hear every part of the route! Give me a continuous run any day!
I’m quite chilled about the whole coaches thing to be honest and said my piece (no one replied). I’ve made it clear in future I will keep any suggestions I have to myself, which is a shame as if we all do that, how can the club progress. Anyhow. Let’s talk about you. Another strong session. Obviously with Saturdays epic run it does change your paces slightly, the dashboard is now way off, would you like me to change it? Based on that you were running at 10k pace which was exactly what we wanted. So another strong session and form looks great these days.

TUESDAY

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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
This was really hard. No weights but a minute of side leg raises on each leg is awful!
Sounds tough! Side leg raises are not easy, but will have helped you make some good gains. Well done Lou.

WEDNESDAY

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Missing strides. What a foul evening. What gives me back my missing points this week?
10 mins of stair stepper would do the trick. Either side of Friday spin. Or some S&C at home on Sunday. We are only 4pts down. I can always put a 4pts leg workout for Sunday which you could smash out in 10 mins to get those missing points. That was the worst conditions I’ve ever run in but proves whatever the weather, we can still get the session done, so well done Lou.

thursday

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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!”

FRIDAY

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20pts | 60 Mins Spin Class

20 POINTS

60 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

20 Points
Love a bit of spin. Quads were burning!!!!
Great work Lou. Ignore my previous feedback about potentially doing some Stair Stepper. I’ll add and at home workout for Sunday to hit those missing points. Glad you enjoyed this.

SATURDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
We did 11 miles in the two hours. Jane and Jan turned up and were doing the 10 so we separated from the main group. Probably run harder than I was meant to 🤣 Jane and me got carried away chatting
So pleased you had such a lovely run. It can make a big difference when you have someone to chat too. And if you are able to chat then that means the RPE won’t be any higher than 4, regardless of what HR says on Strava. It takes you to 125 for the week, so just be a little careful in the gym tomorrow not to go over 140. As that’s when we had problems before. Easy bike, core and upper body work are all good because they don’t score many points. Jus ask if you are a little worried though or if you want me to put a session together, the leg workout I’ve started doing (12pts) is really helping me.

SUNDAY

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5pts | Home Legs

5 POINTS

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

5 Points
I’m not sure what went wrong here but it took me 18 mins. Were they supposed to be seconds not reps 🤣
No they are reps, not seconds so you did the right thing. It should be quick to be honest. As we only wanted a light session after a good week to that point. So ideal. 16 weeks on the spin now hitting those targets. That’s just brilliant. Great work Lou