End of the plan (eventually). Things are going well right now, but we nudge the training points up a fraction. And that’s how we want to approach it. Keep nudging up the pts each plan until we reach the point where we feel we can’t go any higher or niggles start to come into play. Happy New Year Lou. Thank you for your continued support. I really feel if you continue on this current path of consistency, 2026 is going to be your best year ever.

129 Points Achieved

I don’t dread running anymore I think how can I make the most of this activity.

I am keen to get some extra strength in but I’ll see how the week goes

I think there is scope to add in some more S&C. But perhaps in the way of a controlled gym session. We don’t really need anymore HIIT style stuff in there. That way you can earn some extra points without really pushing too hard. But again, also important to make sure you are still getting the right amount of rest and recovery too. Another excellent week though Lou. So well done.

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 🥊😁

10 Points
Another one in the bag. Nice to observe track :)
Well done Lou, sensible to rest up today. A few came along that probably shouldn’t have been there having raced yesterday. It’s good fun coaching at track as you get that constant feedback with runners passing by so often. All the form stuff they teach us at EA is great, but you can see how challenging it is to transfer that to a group of that size. Hence why I don’t do it that often. Time management and just on-going encouragement are the two most important things with a session like that. Thanks for your help.

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.

28pts | Pyramid (Hills)

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

60 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

90 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

120 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

150 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

180 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

150 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

120 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

90 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

60 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

30 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

10 Mins CD @ Easy Pace (RPE: 3)

Don’t worry about pace. The hill will make this one challenging. Focus on good form and just keep going. Use the downhill as an easy jog to catch your breath!

43 Points
Circuits in the morning. My tummy hurts from that. 😆 too many tummy exercises. We also did lateral side shuffles. Crab walks as I liked to call them. Efforts session I really enjoyed. Did mess up the 10, should have gone back to 10 before I started decending but I got confused with the maths. Made a nice change from track. Hopefully I had some credit left if not Jax will tell me.
Fabulous day of training and was so impressed with how you were running up the hills. There were times when you were a similar pace to runners like Karl and Neil, which was superb. Next time you can do 10 twice, but as long as we get around 40 mins in that’s all that matters. Great work Lou!! Right here, right now, you’re in peak shape. Enjoy that feeling.

WEDNESDAY

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22 Points
Done! Was a mixed group but luckily Lindsey was there for the front and mark for he back! Smashed out some strides at pace! I think it was the Christmas cake beforehand
That looked like a nice group you had. The photo was great. Well done Lou, another 22pts in the bank

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 😁

17 Points
This has swapped to a 45 min class. There is some issue with the licensing and the music. But I still had an hour because I always peddle before hand. The the effort was 45 mins
That’s cool. A few points less, but you’re ahead of schedule this week so that’s a positive thing in truth. Well done 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!”

10 Points
So this Friday. But I did the 30 min core and leg work out. I calculated from a previous week that it’s 10 points at the most and I also calculated that wouldn’t take me over 110% and gives me leeway if I don’t quite hit all my points in the last two sessions. Larch being the main culprit. And I felt like I was a strength down.
Yes 30 mins legs and core is worth 10. I’ve got yon 85 so far. That means if you did spin and 90 mins easy over the weekend you’d hit 110%. Spin (60 mins) and 50 mins easy would be 100% in case you wanted to take it a bit easier. So you’ve got some wiggle room there.

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
Had to keep running again just to round it up. I’m coming down with something I’ve got a cough 😥 don’t want to lose my streak
Oh no, hope you are ok? Well done on the 90 mins. If you miss a week because of illness it won’t effect the streak. I have a nice colour system now which accounts for illness or injury.