Choose Day👇

Another strong week, with two really good sessions if you include the Winter 5k in that. It means we can do a nice shorter easy run on the Friday. There is scope to switch Tuesday out for Sedlescombe efforts but that would mean added another 20 mins on the easy run. Keep up the great work Lou.

Coach Simon🍊

85 POINTS TARGET

84 Points

MONDAY

Pre work workout. Legs and hips a bit sore from yesterday
Well done for still getting this done, especially after a 2 hour run. Shows how fit you are to be able to do that. Great stuff Lou

Coach Simon 🍊
15 Points

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

Missed the WU (did dynamic stretching though) only 5 mins CD but also stretched. Loved the session this is my cup of tea! No niggles. Note to self; must start doing Wu and cd as this will help with mileage 👊🏼💪🏼
Well done Lou, this is a fabulous session, always a favourite with the team. Yeah if you can get those WUs and CDs in they do make a difference. 4pts lost today, but you did extra last week so you’ll well ahead over the past 10 days.

Coach Simon 🍊
20 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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bonfire

50 Mins Run

15 POINTS

70 mins east with Michelle!! Yes 70 mins 🥳 Slight left knee niggle at the start
Bonus points, love that. Great work Lou, let’s just keep a little eye on that knee. Hopefully it will pass. I know Michelle had a slight niggle in her glute which passed. These things are normal sometimes when pushing ourselves.

Coach Simon 🍊
21 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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Left the warm up a bit late but did about 8mins and 6 x strides. Managed 5 min CD as I was cold and wet from all the chat. Enjoyed the race felt stronger in body than in breath (I spoke to you about that after) Feel I’ve definitely got a better time in me
Sub 24 is another excellent time. I do appreciate that it’s hard for you with the timing etc so a decent WU & CD considering. The breathing is a tricky one as when we are working at that highest level there is always an element of feeling uncomfortable as you notice when watching some of those guys on You Tube like Crown my Run. I think it’s just trying to embrace that and enjoy the experience of working hard. But another excellent run Lou, really well done.

Coach Simon 🍊
28 Points