Plan 9, week 9. Impressive. The pts are creeping up. 118. Nick Webb will like that. I’ve put a 90 minute run in Sunday that wasn’t originally there which might give you an idea of where the endurance is at in terms of the 10 miler in 3 weeks time. But any problems let me know. Another solid week. Keep up the great work Lou.

118 Points Target
126 Points Achieved

It’s been a shitter of a week. Client died, people are ungrateful and thoughtless but despite all this I managed to do it all!!

I’ll be honest I think it keeps me sane 🤣

Jax did mention about your client. Really sorry to hear that. But from a training points of view it was another strong week with lots of positives to take. Keep up the great work Lou.

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 🥊😁

26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

31 Points
Oh gosh I found that last 8 mins really laboured. I think I took the minutes a bit too fast. Looking at strava the last 8 did seem faster than the first. Also the one mines some were getting on for stride pace. Tough session tho
The splits look really good. The idea of that session is to really have to push hard in that last 8k to hold the pace. The 60s are there to tire you out so it replicates the end of a 5k race where you’re having to dig deep. I think you did great. Just a few pts less for the missing WU, but that’s good as it allows for some extra later in the week and it’s not an issue as you’ll be warmed up from Body Combat. An excellent start to the week Lou. Well done

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
This was a heavy going strength session. There was only three of us. All youngsters 🤣
They do say as we get older we should lift heavier. Easier said than done of course. But well done Lou. Another sessions ticked off. Are these now the Bannatynes Circuits and how long are they? Just to make sure they are worth 15pts. If not that’s a good thing for you as we can squeeze a bit more in. Just want to make sure we are getting the best out of your training week.

WEDNESDAY

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22 Points
So I was really annoyed when I went out, was going to go with Nick and he said I wouldn’t keep up. That’s funny pretty sure I can run a 12 min mile and so went with Darren and just ran to how I felt 🤣 at one point I was running on my own on the seafront and I looked at my watch and I was doing 9min mile 🤣 but it didn’t feel hard so thats still an easy run! Needless to say I did 5.6 miles in an hour including all the climbing, so I’m not really sure how I couldn’t keep up in the 5 mile group. This is why I’m taking a break from leading because the lack of any leadership of the coaches makes me sad and I don’t need extra sadness. #beingselfishforawhile Strides done with Michelle
Nick is a terrible run leader, he does everything wrong, time and time again, despite people (including me) reminding him of his duties. To tell someone they “can’t keep up” is really inappropriate and if said to a new member they might never turn up again. I can speak to him if you want? I’m always happy to speak up for the team if you feel it might help. But appreciate you might just want to let it pass. At the end of the day you got a really good run in and hopefully helped clear the mind a little. Well done on getting the strides done as well Lou.

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 😁

20 Points
This was on Saturday 😊 16 miles in the bag
16 miles? In an hour? Blimey, that’s a lot right? Excellent work Lou. I’m thinking of adding little feedback lists to these sessions where you can add your stats, almost like a leaderboard. Bit worried it might lead to unhealthy competition, but I think its a way you could compare your own training and track progress. Let me know what you think. For now you’ve be top of the charts with your 16 miles competed in 60 mins.

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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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.

35 Points
Points banked! I had to run on for 2 mins after the photo to not lose my points 🤣 I did nearly 8 miles in defo getting faster on the easy runs I think. Then I did the 30 min core work out with Simon after because you stole points from my Monday and I don’t like being under 100. Also Simon needs to work on his strength. Although we swapped crab walks for clam shells.
Awesome work Lou. You know what it sounds silly, but that 2 mins extra at the end means a lot to me. Because it just highlights your trust in the plan and that you give a shit. Nothing is more frustrating that the team doing 55 mins on a 60 min run 😂 Bonus points for the core workout too and well done for helping Simon too. He must be a in good mood with Villa doing so well.