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Dover Intervals

LOAD: 40

4 Miles WU @ Easy Pace (RPE: 3)

Intervals as per group (RPE: 8)

3-4 Miles CD @ Easy Pace (RPE: 3)

With your extended warm and cool down this currently earns 40 training pts. If anything does change (shorter WU, less intense session), let me know and I can tweak one of the other runs later in the week.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

15mi total including club hill session (Kenyan shuffle) felt strong, body feels good, will enjoy the next few days off. FYI Givaudan Ashford 10k booked for the 12th October. My worst distance by a country mile! And got pressured into it Sunday evening when the beers were flowing 🤦‍♂️
Adam Judd
Really pleased to hear you’re feeling strong and that’s what you’ve earned by putting in the graft, so should be delighted with that. I’ve heard good things about that race. I’ve tweaked the plan and added a couple of 10k sessions in the build up just to get your pacing on song. I think it’s a good idea as just adds some extra variety into the plan and a time it might have felt a bit repetitive. Will be good to test yourself too in a race environment and see where the fitness is at. Great work Adam.
simon-linklater

Coach Simon