• November 3rd - 9th

I hope the knee is feeling better and you can back on it. A lighter week which would be ideal given the recent layoff. We do miss you on Tuesdays 😥

80 Points Target
71 Points Achieved

First week back, felt good 👍

So glad to have you back. I always feel horrible when the team pick up an injury and you were going really well. But if we can keep on track now I think come the Spring you’ll be running as well as you ever have. That’s my hope for you.

MONDAY

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5 Points
All went well
Well done Adrian. These are the sessions, which whilst tough to do, can ultimately prevent those injuries from cropping up.

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!

20 Points
First day back since Hastings half, felt ok and didn’t push hard. Knee was ok but sat last rep out as didn’t want to overdo it as knee was hurting.
And I think that’s what you’ll need to do for a little while. React to the situation and just ease back if need be. There’s no hurry right now to be running at our best. The races are not until March next year so this is an opportunity to keep running, but not worry so much about our paces. It was great to have you back though and really hope the knee behaves itself. Well done Adrian

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
Felt good and kept it steady
Really pleased to hear that after Tuesday and glad you were able to get back out. Well done Adrian.

thursday

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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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SUNDAY

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80 Mins

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points
Went out on my own with no pressure on this one didn’t even record but felt ok after kept going for 80mins
That’s not like you? I think there’s potential for a sub group as the big Sunday gang might have been a little slow for you. Once you get the fitness back again Paul’s Sunday group might be an option too. But really well done. Glad you got this done and a strong week returning from the layoff. Thanks for the feedback too. It really does help.