Choose Day👇

Exciting week with the race to look forward to on Sunday. Tuesdays sessions is a beaut. Tough but rewarding. 1200m reps with the last 200 at quicker pace (a few have got it wrong in the past), so I thought I would clarify. Let’s keep everything rolling along and hopefully Sunday will be a strong race. Any problems let me know.

Coach Simon🍊

150 POINTS TARGET

157 Points

MONDAY

rest-day

Rest Day

0 POINTS

Work, cooking, dad duties and a little drive to collect my 2nd kettlebell ready to crack on with S&C. Exciting times ahead.
Bring on the kettlebell workouts 💪

Coach Simon 🍊
0 Points

TUESDAY

circuits

Circuits

10 POINTS

track-simon

1km & 200s x 8

41 POINTS

Solid day with some good work. The session was another beast and done this round our local lake which is just over a mile loop. 1.5 mile progression WU with strides. The 1k’s I ran at 6:40 pace and then straight into 200m at 6:10 pace. I pushed the pace on the last rep. 1.5 mile cool down when I got home. 50 minute strength exercise done at home in the evening once I got Poppy to sleep. Little longer than planned as I was playing with the exercises and mixing it up a little. I took some exercises from my own S&C and the others you sent me. I will send you the routine I did via What’s App so you can have a look and tell me what you think.
That is a big day! Very very impressive. As you said, that is a big session that one. I think ideally as well, going forward, we’d look to do the S&C the same day as an easy run, as not to overload the body on the same day. But that’s fine, if you found these both manageable it shows how strong you are right now. I’ve tweaked the S&C and we can continue to do that for a while until we get it right for you. But excellent work Dan

Coach Simon 🍊
56 Points

WEDNESDAY

bonfire

50 Mins Run

15 POINTS

50 very easy and low heart rate minutes. No planned route just went out the house and ran in the cold all wrapped up. Somehow worked out to be a very easy progression run.
I just said to another runner the importance of being wrapped up in these conditions so glad to hear you say that. Well done for ticking this one off.

Coach Simon 🍊
15 Points

THURSDAY

Loading...
andy-alice

40 Mins Run

12 POINTS

gym-workout

Dan's S&C

15 POINTS

40 chatty easy minutes with Yaxley’s love birds Darren and Lisa. 40 minute strength workout. Felt good. Made a couple of tweaks. Moved a couple of exercises around so I am not changing the kettlebells weights too often. Moved the goblet squats to my warm with a lighter weight to prime me. Didn’t also want to burn out my quads too much with having split squats and wall sits in the program. Added back in 2 exercises. Double kettlebell RDL as I get a really good hamstring stretch with this. It feels good and my hamstrings could do with the extra work. Added back in the kettlebell side bend, again this feels good and it adds in some weight for my core, good for hip stability and pair well with suitcase carry. I also changed some of the weights. I will send you what I did via WhatsApp.
Great work Dan, and this is where the feedback is so important. You can feel the difference the exercises make and the weights needed more than I can, but the most important thing is we cover all bases which I think this workout does now. So I’m happy. I’ll get it updated on the system.

Coach Simon 🍊
27 Points

FRIDAY

Loading...
rest-day

Rest Day

0 POINTS

Nice rest day. 7-11 at work, fry up for lunch then an afternoon on the Mini doing a rocker gasket change, tidying up the garage, then tea plus dad duties. Early night tonight to get that training readiness up.
Sounds like a decent day!! Liking those work hours 😉

Coach Simon 🍊
0 Points

SATURDAY

Loading...
parkrunpacing

Easy parkrun

9 POINTS

Very easy warm up. Easy chatty Park run. 5x 15s strides to turn the legs over ready for tomorrow.
Nice. For what’s it worth if you do have easy parkrun a warm up isn’t always needed as you can use the first mile if you wanted. So some bonus pts there. Sounds like a good morning though.

Coach Simon 🍊
14 Points

SUNDAY

Loading...
start

10K Race

45 POINTS

Progression WU and strides. Race was a disappointment. Should have ran my own race and not run the pacers race. Went out with the sub 40 pacers and was perhaps a little too fast currently for me. I knew after around 3K I had gone out to fast. Was not really in control and was hanging on early. After 5K mentally I was done and pace dropped. Picked it up a little towards the end to finish with an average pace that nearly mirrors my plan pace, so all is not bad. If I’d have started slower and more controlled perhaps would have been a little quicker. Easy CD to finish.
Lots of positives here. The WU/CD, the effort level. So you’ll have made some decent gains. Then just the one mistake and probably the most common error among. We’ve all done it, loads of times, and it’s easily done, especially when there are pacers there. Looking at the splits, they went off too fast as well. I think had they gone off at 3:59 per km, you’d have been able to hang in there better, but they certainly didn’t help your cause. The biggest lesson to take away is just having that understanding of where the fitness is right now and trusting that pace. The difference between starting a race like this at 3:50 per km compared to 4:08 is huge. But that’s fine, we move on, learn from the mistake and go again. Still a strong time.

Coach Simon 🍊
45 Points