I’ve put 30 mins in for Wednesday as likely you’ll do a bit of running then. Quite a bit of flexibility if you wanted to move the spin and change up Sunday’s S&C. Let me know if you do want me to change it up on the dashboard, but another solid week. Slightly lower training pts as we have 3 big weeks coming up.

105 Points Target

114 Points Achieved

Week 8 Completed it mate!

Need to watch that hip I think. Maybe too much jumping about in body combat 🤣

Also Jax probably told you I’m not leading at horntye because I only get the choice of the 3.5 or 4 mile group, because I’m super busy and have limited running days and I want to stick to my plan I’m not going to lead. I know selfish but sometimes we have to put ourselves first ☺️

If we are both honest and included the running you did on Wednesday you may have edged over that 110% mark. Rather than it being a rest day. But that’s ok. We’ve done really well the last few months to reign it in, and if anything this is just a little reminder we need to be careful not to go beyond the targets cos the hip will hurt. Totally get Wednesday, crikey the amount you do for others and the club, no problem at all with that. Another good week Lou. Just be careful not to overdo things.

MONDAY

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 🥊😁

25pts | 6 x 4 Mins

25 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 5K Pace (RPE: 7-8)
2 Min Recovery
x 6

10 Mins CD @ Easy Pace (RPE: 3)

Try and dial in your 5k pace here. I see a lot of runners going off too quick in the first few reps. So keep an eye on your pace, as those early reps should feel strong. It’s towards the end you’ll need to dig deep to maintain the pace. Let’s do this 💪

35 Points

I did go to combat but I didn’t have my watch to record it. Not sure if combat will be on over Christmas, sounds like track is. I wonder how people will find hitting 100% over the Christmas break. Track was good I tried to hit 8.40 a mile as that’s what I think my 5k goal pace is at the mo. My knee was pissed off yesterday think it’s the cold damp weather

Oh no, really sorry to hear about the knee. Keep an eye on that for sure. We don’t want that causes problems. I would think Bannatynes are pretty good over the Xmas break. People should have time off work during Christmas but it does seem it’s then that people’s training suffers, I guess it’s just the change of routine that does it. Great start to the week though Lou and the track session was excellent with very consistent lap times.

TUESDAY

15 Points

Done

Great work Lou!!

WEDNESDAY

thursday

10 Points

This had two extra tracks one was a core

Are you after more points? We don’t want more points as you’ll go over that 110%. So I’ll keep it at 10. But nice to do a bit extra. Great work Lou.

FRIDAY

18 Points

Done. I think I did quite a steady one. It’s a funny old group because it’s not Hastings runners they sometimes run off and leave eachother 🤣 Sue A and Deanne were talking about plans so I did say I think you getting full so they might want to make contact sooner rather than later. I was explaining what you do and showing the strength you put on there.

That is slightly odd behaviour. Thank you for the positive feedback, I always appreciate that. It’s nice to have a business where you don’t need to advertise and word of mouth brings in the customers. Well done on your run as well Lou.

SATURDAY

20 Points

15 miles less than an hour I was made to cycle 💪I knew those big quads were useful for something 🤣 All joking aside people say you are running well and I say… I’ve taken up spin 🤣 I think when you are work hard at it it’s probably really beneficial.

I think it can really help. Not only improves your fitness but then you can leave out that extra run, meaning you should be fresher when you do lace up the running shoes. Another great session though Lou. Keep smashing these out.

SUNDAY

I’m afraid I lose 5.5 mins off my run. But it’s ok to lose some points as I’m still over 🤣 safely in the 100% club. Steve hurt his back to was keen to get back I think and it was raining. Hip is a little niggly so will have to bear than in mind ramping the mileage up

I’ll dock some points, especially as you might have gone over. Regarding the hip. let’s be careful. I think the fact you did run on Wednesday means there was actually no rest day this week, which is bad and I should really have put my foot down a bit more. But hopefully it’s just a niggle but a reminder we do need that rest and make sure we don’t go above that current training level right now. All that said, well done Lou, especially in those conditions.

MONDAY

10pts | Body Combat

25pts | 6 x 4 Mins

TUESDAY

15pts | Circuits

WEDNESDAY

Rest Day

thursday

10pts | Body Combat

FRIDAY

18pts | 60 Mins Run

SATURDAY

20pts | 60 Mins Spin Class

SUNDAY

18pts | 60 Mins Run