Choose Day👇

Recovery week. We keep the quality in there (2 big sessions) but reduce the mileage, so no long run. Good to get another strong 10k session in there too ahead of the Wilmslow race next week. Keep up the great work Dan!!

Coach Simon🍊

135 POINTS TARGET

149 Points

MONDAY

rest-day

Rest Day

0 POINTS

Rest day just about complete. Nothing crazy today apart from starting to clean up my new (old) Mini wheels ready to paint.
It’s good to get as much rest as possible on these days.

Coach Simon 🍊
0 Points

TUESDAY

bonfire

50 Mins & Strides

19 POINTS

55 minutes of easy miles and strides whilst Poppy was in gymnastics. Out and back route tonight along paths and well lit roads. 35 minute strength workout completed.
Really decent day. Anytime you’re hitting 30+ pts you’re making gains. I hope the S&C was ok. If it needs tweaking in future to make it more challenging let me know. But great stuff Dan. Extra 1pt for the additional 5 mins (I’m too generous 😂)

Coach Simon 🍊
35 Points

WEDNESDAY

track

2km & 400s

38 POINTS

Progression WU and strides. 2km at 6:40 pace. 5 x 400 at sub 6:00 pace. 2km at 6:30 pace. 5 x 400 at sub 6:00 pace. Brutal session that one. Gets the HR going and your digging deep towards the end. 400s were a little faster than the plan. Gentle CD. Legs were possibly a little tired from lifting weights as opposed to my S&C class.
That is a big session. Sometimes it’s good to look at the pts of a session beforehand to mentally prepare yourself. Anything in the high 30s for efforts is going to tough. But sounds like you smashed it worked really hard in those key moments. It’s kind of getting that speed endurance that we need for a 10k, and there’s no hiding place. Again, loads of positives to take here and these are the ones that in the long run are going to make the difference. Excellent work Dan.

Coach Simon 🍊
38 Points

THURSDAY

Loading...
rest-day

Rest Day

0 POINTS

Switched my rest day to Thursday as I am off work Friday so plan to have a lazy morning then go for a run. Chilled day with work, dad duties and a little work on my Mini wheels.
You could spray paint the mini orange? 😂 I already have my next car planned, black with my pb runner logo on both sides 💪

Coach Simon 🍊
0 Points

FRIDAY

Loading...
bonfire

50 Mins Run

15 POINTS

Not the greatest weather today. Went to the gym as discussed. 15 minutes on the bike. 25 minutes strength exercises. 20 mins on the treadmill. Quite enjoyed the hour in the dry to be fair. It’s nice and peaceful in the gym I go to.
You are lucky. I joined a new Pure Gym which just opened. Was 100 people in their on my first visit 🤯 Always happy to replace an easy run like this when the weather ispoor. Although running is always the best option if possible.

Coach Simon 🍊
15 Points

SATURDAY

Loading...
oaul-1

parkrun & Strides

30 POINTS

15 minute progression warm up and strides. Rutland park run can be tough with the wind but today it was kind. Head wind for the first half and at the turn the wind dropped. It wasn’t helping but it was not harming. Finished strong. 15 minute cool down.
Great stuff Dan. Nice to be comfortable under that 20 minute mark again and some bonus points in the bank for the longer WU & CD. Really like that, especially after what you said about the XC last week. Nice little marker too, and a good target for the next quick parkrun you attempt.

Coach Simon 🍊
33 Points

SUNDAY

Loading...
pett-xc

60 Mins Run

18 POINTS

Got to sleep gone midnight and woke up at 6 am so not much sleep last night hence the training readiness. Plan was 60 / 8 miles easy ended up being 10 miles steady with a faster last mile. There was 13 of us this morning and the pace was faster than I wanted straight from the get go. I didn’t want to run any miles quicker than 8 mile pace so I did hang off the back a bit. Some of us was meant to turn for the 8 mile route but everyone carried on and it then became 10. Last stretch I was cold, moody and running on my own as everyone had picked the pace up a bit. Our Folksworth route is famous for it’s 3 hills and on the last hill a few had slowed, I just maintained my pace, over took them and then opened my legs up with another runner and ran back to the car. I suppose a little extra won’t hurt considering I didn’t run Friday as such.
Sorry to hear it was a bit of a struggle but nice to know the fitness came good at the end and you were able to finish strongly. No worries about the extra. Removing the cycle from the plan reduced the pts, so there is scope for some extra mins when you feel like it without going into the “over training” zone. So I’m happy.

Coach Simon 🍊
28 Points