I’ve done this before waiting for confirmation on Sunday. So if you have decided not to do the 10 Miler we need to change things up. If you do, and a quick parkrun on Xmas Day it means you can have a really light week. If you want more in there we can make Xmas Day parkrun an easy one, that gives us option to add in some gym stuff. Merry Christmas Lou, to you and Si!! 🎄

134 Points Achieved

Well that’s was a good end to the week.
My right hip didn’t like the camber of the road. What I have learned is my bones don’t like cambered or off road. So those races need to be a a minimum.

Had that strong quick km at park run with the wind behind too. Messed up my points a bit but didn’t do a cool down on the 10 miler. Did stretch tho.

No races to paddock wood now 🙂 except Rachel’s race but that should be 70 mins easy for me?

Fantastic stuff. Sunday was great. To see Si run so well too was fantastic. I think we managed it well. Even just leaving out the strides and cool down is smart planning so we keep within the limits. Kelly is obsessed with the 100% club and keen to be one of the first to hit 10 weeks in a row. I highlighted how you and Michelle were also both on track. Coincidence you both had PBs yesterday? I doubt it. Awesome work Lou. So excited what 2026 holds for you.

MONDAY

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27pts | 5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

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 🥊😁

Who is this person I’ve become! Why am I hitting those paces and managing to sustain it 😱 Mark and me were playing a bit of cat and mouse. In one of the 200m he said come on keep up and oh we are playing that game so I just picked up enough pace to sneak past then he was like is that is so he picked up his pace and I picked up mine 🤣 sad about my last rep it was slower but I think that’s because I was trying to encourage mark. To which he said you are not my coach 🤣 no I’m not! And I wouldn’t want to be 😂 I have a lovely athlete in Rachel she does what I set and has a positive attitude. How you do this full time I’ll never know! People are annoying 🤣 I mean some become obsessed with the 100% club
So much to love about the feedback. Had me laughing. You’re doing so well right now and again it just highlights the importance of consistency and it feels like you have a really good routine in place now. I will be a little harsh and deduct those pts for missing mins in CD & WU but I do that as a positive so you can potentially do a bit extra later in the week and I know you’re someone who wouldn’t want pts when they’ve not been earned. Across the board it is working really well although too many are still making excuses for not hitting their targets, but there’s only so much I can do about that and they’re the ones that will miss out. Great work though Lou and thank you for the chocolates. PS: Rachel was still running 3:00 laps. I did mention this to Chrissie in her feedback that they should be doing 2:38 at 5k pace.

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
I went to 30 min boot camp circuits! Bloody hard work for a Tuesday morning when you don’t want to get out of bed
Well done Lou. I’ve tweaked the schedule and sent you a message about the rest of the week.

WEDNESDAY

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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!”

thursday

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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

14 Points
Erm oops! It started easy but when you are running with Sue hull and Simon some how I got dragged along. Look at my last km! I think i have a 5k on lurking in me
Yeah the photo of you made this clear you may have got a bit carried away. But that’s ok. That will happen from time to time and I don’t mind. I worked out it was only 14pts, so not massively over training here, given it was only a couple of fast km. But I agree, there’s a quick one in there soon in the right conditions, which is exciting. Well done Lou.

FRIDAY

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18pts | 60 Mins Run

18 POINTS

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.

18 Points
I did this sensibly 😆 My vo2 max increased again. We were all cheering and Gary said why are we cheering and i said my vo2 max has increased. To which everyone started looking and Paul lamberts was superior! Which is explains why he is so damn fast. Anyway lovely morning not too strenuous!
Sounds like a fun run and love the fact the VO2 Max has nudged up further. Mine is slowly declining right now 😥 Yeah Paul is a prime fitness right now, but he is one of the best examples that you don’t need to smashing out huge mileage or 4-5 per week. He averaged just 3.5 per week for his Chester PB. Excellent work though Lou.

SATURDAY

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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!”

SUNDAY

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60 Points
I think it was the orange outfit clearly made me quicker 🤣 so I was rather hoping I had a sub 1.40 in me given my recent pace. And that would have given me a pb. Which I thought was in there. But when I was comfortably keeping up with the 1.35s I thought well I’ll just hang on to them and that would be even more amazing. And then I lost them on the hill and I thought well might as well keep going. Then I met Carrie with 3 horses and she pushed me the last two miles. So a job well done. I can’t believe I ran 10 miles at that pace 🤣 who even am I! Also thank you. Thank you for introducing 100 % club. It’s like my Duolingo streak I don’t like to lose it.
Honestly the sense of pride this gives me to see a friend do so well, especially when at times you’ve had the setbacks makes me quite emotional. Also the fact you looked so awesome in your PB Runner gear has me bursting with even more pride. Sometimes it’s about finding what works for you. And the 100% club, for yourself and many others has been a revelation. I think this performance comes down to a number of factors, but I think the most important one, by some distance if confidence and self belief. You seem to be oozing it right now and it’s brilliant to see. So proud of you Lou. Very excited for what 2026 will bring, but remember it’s a long year, so keep being consistent and those rewards will follow.