Choose Day👇

Hopefully the sciatica is starting to play ball. If not don’t risk Tuesday yet as hills could be the worst thing for it. I’ve just put the plan as it was, so happy to listen to you for input here and ease back if need be. Really hope you are back to full fitness soon.

Coach Simon🍊

120 POINTS TARGET

MONDAY

gym-workout

Conal's S&C

15 POINTS

TUESDAY

profile

Hill Reps 60-45-30

22 POINTS

WEDNESDAY

gym-workout

Conal's S&C

15 POINTS

Ran on Friday at 0730 along the seafront. Nice and easy for a little over 5K, just over 30 minutes.
Really good to see you getting back into the swing of things.

Coach Simon 🍊
10 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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parkrunpacing

Easy parkrun

9 POINTS

2K warm up and some stretches. Them parkrun with Martin Turner. With the wind going out then into a strong wind coming back. Kept a very even pace although was working much harder second half and very tired at the end. 22’30” not bad in the conditions. A change from the glorious two previous Saturdays.
Great to see you back and running strongly. That’s a solid time in those conditions. It also highlights just how good those sub 20s were

Coach Simon 🍊
20 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Ran with Jack’s quicker group. It was foul weather, cold, poring rain and strong wind. I kept up with them for the first 5K but they were running 7’40” per mile over eleven miles. I couldn’t keep up and ran the last 6K at over 9’ per mile. Really hard. Have seen next Sunday’s plan so will bite the bullet and go with that group again. Couldn’t get to Tuesday efforts last week because of work and this week is the same. Think I’ll be back in routine next week. I have builders here early in the morning so can’t get out before work. Sciatica under control now. Need to get back into S&C too as even my stretching hasn’t been enough.
Just glad you are running again and hopefully we can get back into the swing of training over the next few weeks. All that hard work over the summer will still be there in the legs so I’m confident we are still in a very good position heading towards Sevilla.

Coach Simon 🍊
36 Points