• November 3rd - 9th

Just another solid week. Intervals, long run, 60 mins & strides. 2 x S&C. It’s no surprise given your consistency what you’ve achieved with Team Orange. Keep up the great work Mark. Pts = Progress!!

115 Points Target
117 Points Achieved

Good weeks training.

Heavy legs could be caused by heavy ground conditions, as I noticed that harder walking uphill.

Excellent week Mark. Target of 115pts, 117 banked. Excellent stuff. Add in the walk at golf and you’re pushing yourself pretty hard right now but feels right still. Very pleased with how this week went. Keep it up.

MONDAY

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15 Points
TR 80%
Cardio – good, Dead Bugs, Hip Thrusts, Plank – good, Flutter Kicks – felt the extra reps towards the end, Seated Row, 1st set was hard, 2nd & 3rd were better, Lat Pulldown, Shoulder & Chest Press – harder towards end of 2nd set, Bicep Curls – had to dig in towards the end, Tricep Dips – good, Leg Press – good.
Great work Mark. Sounds like we are still at the right level, having to work hard in those later reps which is ideal. Keep smashing these out and good to see the energy levels are high.

TUESDAY

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4-3-2-1-1-2-3-4 Mins

23 POINTS

10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

24 Points
TR 100%
Really enjoyed tonight’s session, happy with my pace, felt good.
So glad you made it back in time. All round good day and so nice to have everyone working so hard as a group and being so positive. Pleasure to be part of. Excellent running Mark.

WEDNESDAY

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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.

27 Points
TR 100%
Early Run with Sue then Looked after one of the groups, legs heavy.
Well done Mark. It has been a busy few days for sure. But going along really well still

thursday

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15 Points
TR 90%
Cardio – good, Farmers Walk – becoming easy you could increase the time but leave the weight @ 12kg, Clam Shells, Side Lunges and Leg Press – good, Forward Lunge & Rotation – a bit wobbly but stuck with it, Kettlebells – good, Squats – good, Walking Lunges – same feedback as forward lunge, Wall Sits – went down a little lower to push myself, felt this in my Quads, Calf & Tib Raises – good, Psoas Hold – Wobbly kept losing my balance. Legs heavy when I finished, probably a knock on from playing at Crowborough, has a few hills and harder to walk due to the conditions.
Great work Mark. I’ve added 20 seconds onto the Farmers Walk. Having only managed 2 x 60s with 12kg I know how impressive that is now.

FRIDAY

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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!”

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!”

SUNDAY

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120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
TR 75%
Nice Sunday Group, ran with Chrissie to get her run done then ran back to pick up the Tailenders from Sue’s group.
Well done Mark. Thanks for supporting Chrissie and sounds like a good group. An excellent turnout.