Saturdays 50 mins is the Pudding Dash. The reason I put that is the Pudding Dash comes with a bigger pts on the assumption some of the team will race it. So it is in the plan. The only worry there is 4 runs. Perhaps switching out Sunday for some cross training might be wise? But I just thought if you did the Pudding Dash as a fun run then 90 mins at Larch Close Sunday shouldn’t be an issue.

125 Points Target
125 Points Achieved

What week are we on. Whatever it is it’s in the bag!

I think I’d be up to staplehurst 10 miler.

But I had planned to go to circuits for 30 mins Tues and Steve run on Boxing Day which lets be honest isn’t really a run 🤣 so surely we can count that a walk 🤣

I’m happy with my week I could of ducked out of stuff because work is mental this time of year but I didn’t and even when faced with that issue on Sunday I got it done!

Consistence is key!

125pts exactly, love that. As you said finding a way even when you are busy is fantastic. I think Staplehurst will be a nice morning out and lots of the team are running. I think important not to put any pressure on yourself and treat it as a bonus race though. As things are going really well right now with this new level of consistency. Excellent work Lou.

MONDAY

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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 🥊😁

26pts | 8 4s and 2s

26 POINTS

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

36 Points
Done! I managed to get in a warm up! Bish bash bosh! Not losing points again, not with 100% for 6 weeks bagged already. Track was good! I thought I liked long reps then I thought I liked mid reps then I thought I liked short reps and now I don’t like any 🤣 well actually I like them I don’t like the stress of other people. That’s why I stick to the 4th lane, then I can’t tell how I’m doing. But to be honest I was making a lap of the track in the 4th lane, and back from the start line! That’s good
You need to do what works for you, so keeping to the outside lane is fine. As long as your consistent with the lap times it doesn’t really matter what lane you are in. In the moment track sessions should be horrible to honest and that means you are getting the effort right. Feels like you’re at the top of your game right now though which is so pleasing to see. Keep up the great work Lou!! Good to see Si doing so well too. Just remember he’s a runner because of you.

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
Well this was interesting as Simon and me had a bust up on the way up there 🤣 so when it got to boxing 🥊 I was full of rage!
Oh dear. But good to get that rage out with the gloves on. Just hope you didn’t hurt anyone. Well done on getting the session done Lou.

WEDNESDAY

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22 Points
This was this another ok run. I try to make sure people loop back and stop stopping. Strides – smashed it! Fastest ever strides! I was holding my own with lots of faster runners than me!
Strides really do highlight your potential. And that should give you a lot of confidence to see that improvement and be able to keep up with some of the others. Thanks for encouraging people to loop back. It’s an ongoing task in truth but the less it happens the better. Great work 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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10pts | 30 Mins Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

10 Points
Nick joined me and we put a class on the screen. Not entirely sure I knew what we were doing but I rode 8 miles I half an hour 😆
Nice. I have a 30 mins session on the platform, very simply 10 x 1 min sprinting with 60 second recovery. So I can always add that if you don’t have a spin class available. I need to check the data a bit closer but not sure the spin classes are as valuable pts wise as I first suspected. But I’ll let you know once I’ve delved a little deeper in calories burned, heart rate etc. Well done Lou.

SATURDAY

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
Some of fellow ghosts weren’t running up the hills and it wasn’t the ghost of Christmas present 🤣I think 50 mins was optimistic still got some good stints in up the hills. Thanks for marshalling. Shame that dog walker was a knob, she needs a visit from the ghosts 🤣 Also you need to check my spin I work as hard as a run. My heart rate is as high and I burn the same calories
Well done Lou. Always a good fun event to be part of. I’ll leave it at 15pts so we don’t go over. I’m not going to change the spin points yet, especially after that feedback. Sounds like they are as productive, if not more than running, but you and a few of the others are proving the benefits cross training can have. Great outfits by the way 👻

SUNDAY

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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
Well as Jax has probably told you that was an eventful Sunday morning. I had to make up 20 mins of the 90. Would have been easy to not finish it but there was nothing I could do to help. My medical skills as I’ve found out are limited. I’m in one piece. Not bad for 4 runs.
Great work on hitting the 90 mins Lou. It’s a tricky one as very scary to be put in that position and do the right thing. I’ve forgotten much of my first aid so must do a bit of homework. Hopefully Danny can find out what the problem is as something seems up. Certainly an interesting weekend of running.