• 23rd - 29th March

Found this week quite tricky to schedule and based on that see how you feel as the week progresses. As what we don’t know right now is how Sunday went or how the body will recover. So if you need extra rest I’m happy for you to take it this week and then we pick up again next week. One day at a time this week and listen to the body.

131 Points Achieved

MONDAY

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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!”

TUESDAY

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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
Feel good considering, strength work tomorrow on the next box should be fun.
Do i need to put Box Step ups back in for S&C? I need to see a pic of this box please. Glad the training group worked and you got to run with Conal.

WEDNESDAY

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15 Points
That box is big! So box step ups are better. Don’t worry about changing it up as I have it written down now and ordered for speed. I am still doing the side leg raises, clam shells and hip thrusts as I feel these will be beneficial even if it adds time. I’m also now using 0.75kg ankle weights to get a bit more effort in
That’s cool. If you want to keep those others in I’m happy. You seem to smash through the routine fairly quickly. Great work on the box.

thursday

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20pts | 8 x 400

20 POINTS

2km WU @ Easy Pace (RPE: 3)

400 metres @ Target Time (RPE: 9)
90 Seconds Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

Super simple session. Run faster in training to improve your 5K time. Work hard to hit those target times. Go smash it!!

20 Points
Used the top of bottle alley and worked out pretty well distance wise. Legs were tired but got it done at a good pace. Probably should have done a bit more than a mile warm up but motivation was low to start. Fine once I was going
That’s the perfect stretch to do it in truth. Glad it went well once warmed up. Rhys always made a very good point “the shorter the race or session, the longer the warm up needs to be”. Great work Paul.

FRIDAY

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15 Points
Legs are pretty heavy but got it done. It was after hiking the 1066 from Battle though
Nice. I like that stretch of trail, although gets a bit boggy in places so only tend to run it during the middle of summer. Top work on the S&C.

SATURDAY

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26pts | parkrun

26 POINTS

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

26 Points
Legs are dead. I think Hastings half and the extra leg work has got me this week. Beautiful parkrun though and a really good team there too. Shame to have got cheated out of 3rd place but hey it’s only parkrun.
This week has been a tricky one for many I will definitely take note in future just how the demands of HHM do impact the body and ease back on the targets. I’ll have to drop you a message to find about what happened. Keep it super easy tomorrow if there is any juice left in the legs that is. If not I’m happy if you drop some mins of the Sunday run.

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
Under fuelled on top of a terrible diet this week made this run hard work. Just couldn’t shift the lightheaded feeling. Had to have a mars bar and a protein shake to walk back up church road at the end. A good night’s sleep tonight and back on the good food should sort me out. On the plus side the route was great and I thoroughly enjoyed marshalling the XC. See you Tuesday morning
Yeah plus you’ve had a few big weeks lately and change up in the training. Also doing this later in the day makes it tougher. Glad you enjoyed the XC, I had fun watching. See you Tuesday
PBrunner
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