Choose Day👇

Another really strong week. Keep being consistent, it really is that simple. Get yourself in that 100% club and you will continue to get stronger. It’s a strange time of the year where there are not that many big events, the evenings are dark, it starts to get colder and we sometimes question, what’s the point? It’s all worth it come March time when we are fitter than we’ve ever been in our lives. Keep smashing it Alison.

Coach Simon🍊

95 POINTS TARGET

88 Points

MONDAY

All good.
Great job Alison

Coach Simon 🍊
4 Points

TUESDAY

profile

Hill Reps 60-45-30

22 POINTS

Enjoyable. I think I could have increased the RPE a bit more my first 2 sets were a bit cautious. Still had energy at the end.
That’s ok. It can be tough to get right and it’s better to do it that way than go off way too fast and crash and burn mid session. As times goes by you’ll get better and judging your effort level for these sessions. Excellent work Alison. Great to see Mike at track as well.

Coach Simon 🍊
22 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

I rested Wednesday and moved my run to Thursday lunchtime. Instead of 60 mins as discussed I did 20 min half marathon pace with WU and CD. Pace ended up slightly faster than half pace. Plan to do strides on Friday.
I think that was a good discussion. That’s kind of my approach to your plans. How many pts do we need on that day, what session provides that. Then if you have limited time we can find the right session to deliver the impact we desire. That’s where feedback is so important. If you as the runner, tell me, right I can’t do this run, but I’ve got 60 mins free this day, I can then find the perfect run for you.

Coach Simon 🍊
0 Points

THURSDAY

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louise-cavill

20 Mins HM Tempo

18 POINTS

All fine with the core workout. I also ran today instead of Wednesday but I’ve described this under Wednesdays status.
Well done Alison. A strong day and a few extra points for pushing the pace a bit more.

Coach Simon 🍊
24 Points

FRIDAY

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swimming

30 Mins Swim

9 POINTS

louise-cavill

20 Mins HM Tempo

18 POINTS

I did the 20 min run with wu, CD and 4 x strides. I think the cold makes me run quicker as I was doing 10k pace. I did have time for the swim unfortunately. I’m going to try and squeeze in some more core exercises at home tomorrow.
Well done Alison. That’s an excellent pace for that one. A few bonus pts for running slightly quicker as well.

Coach Simon 🍊
20 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

An enjoyable run. Started off solo but bumped into some HR runners 20 mins in, running with them for a section helped keep the pace down.
That was nice to bump into some of the runners. Can make a big difference to our mindset. Well done Alison, another strong week.

Coach Simon 🍊
18 Points