• November 24th - 30th

A bit of a gamble adding the 90 mins in, but if done at the right pace I’m optimistic it should be fine. A quick parkrun is a good alternative if the weather is kinder on Saturday. Let me know if you want to make any tweaks but this level feels right at the moment.

115 Points Target
127 Points Achieved

Seem to survive 90minutes. Larch is a good option because can drop out if I have an issue. Don’t think it’s sensible to jump to 120 yet.
People keep complimenting me on how strong my running is. I said that’s the strength and spin probably …. Oh yeah and the consistency 🤣

Anyway 100% sessions completed. I feel like this is Duolingo now, I can’t lose my streak!

You’re doing so well right now Lou. I love the balance in your training. You obviously worked hard to lose a bit of weight as well, you do look strong and I think 2026 could be your best year ever if we keep doing what you’re doing. Another excellent week.

MONDAY

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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 🥊😁

4-3-2-1-30s

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery

3 Mins @ 5k Pace (RPE: 8)
90 Seconds Recovery

2 Mins @ 3K Pace (RPE: 8)
90 Seconds Recovery

1 Min @ <3k Pace (RPE: 9)
60 Seconds Recovery

30 Seconds @ All In Pace (RPE: 9)
60 Seconds Recovery

x 2

10 Mins CD @ Easy Pace (RPE: 3)

Total of 21 mins of efforts!! A good opportunity to work on a variety of paces across varied reps. The shorter the rep, the quicker you go.

34 Points
34 points bagged! Not bad for a Monday! Pleased with my track efforts, and encouraging people around the track. I remember a time when track was scary, where only fast people went, in fact I actually remember running a few reps with you and Bruce Colvin and he was giving us tips! I like HR track, it has something for everyone.
I always remember that session with Bruce. I think we did something 7 x 300 metres that night (2.1km). Last night you did double that. Track is really buzzing at the moment. It’s so rewarding to see so many turning up and thanks for encouraging the others. I know what a difference that can make, especially to the newcomers. An excellent start to the week Lou.

TUESDAY

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Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
Just thr normal! I think Rhys circuits might be a bit more ordered but it clashes with horntye
Great work Lou. Yeah it’s hard sometimes to fit everything in. Just a case of prioritising the most important things and building the schedule around those sessions.

WEDNESDAY

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60 Mins & Strides 🏃‍♀️

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

22 Points
Just missed two strides but I’ll do those Sunday. Maybe even uphill. I think I could probably run in nicks group at easy pace. Looking at my pace for this group it’s a bit slow really
Well done Lou. I think as long as slowing down doesn’t then effect our form, we are ok. But ideally finding the group which does suit your “easy pace” the best could help. I guess depends if you are leading or not. But 60 mins is 60 mins. I’ll give you full points on the trust you’ll get those extra 2 strides in 😁

thursday

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

FRIDAY

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60 Mins Spin

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
This is Saturday. Good ride I worked really hard. This week my vo2 max has increased 😱 Consistency is key
Love it when the VO2 max goes up. I was impressed with how far you cycled in that time frame. Consistency is everything. Great work Lou

SATURDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

8 Points
So this is now Friday because Friday is Saturday. And I completely a 20 min strength session which I copied from next week. I only have one strength this week and I do like my strength
What day is it? 😂 I’ll bare that in mind regarding strength. Well done for getting some extra done Lou.

SUNDAY

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90 Mins

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.

28 Points
90 mins – completed it mate! 🤣 I did be very good to keep running and loop back! Got a better pace than Wednesday. To be honest I sort of ran with Simon and Dan (that had missed the long run) and Darren! Then obviously I completed those missing strides. Because I’ve been telling everyone how I can’t miss a session because I don’t want to break my 100 % club record 🤣
I need some t-shirts with “100% club” on soon. Replacing the zeros with oranges of course 🍊😂 Also a big fan of the saying “completed it mate”, so keep using that. Excellent work Lou and always a good sign if you’re running alongside 22 min parkrunners.