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Choose Day๐Ÿ‘‡

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Definitely a chance to move the S&C to Saturday if you wanted? A nice recovery week though. If you do have time off and feel fresh, then it might be an opportunity to get some more easy miles in. But a nice week really with no speed work to worry about. 5 weeks to Seville. Happy New Year to you and Laura.

Coach Simon๐ŸŠ

121 POINTS TARGET

126 Points

MONDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TUESDAY

lo-si

60 Mins & Strides

22 POINTS

60 Mins & Strides

60 Mins Run

Zone 2: Easy

8 x 100 Meter Strides

Zone 7: 3K

If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.

Nice easy 11k after 10 hours of sleep (oops!). Some light soreness but mostly felt fine. Took strides in my… Stride, started off a bit slow then did a few quicker ones. Last one was 14s, but didn’t feel like it.
14 seconds. Bloody hell. When you’ve completed the ultra world, you could be a Masters Sprinter ๐Ÿค” Great to hear you got some decent sleep. I’ve been rolling out of bed at 8am this week, I need it but puts me on the back foot with work. Well done though Sam.

Coach Simon ๐ŸŠ
22 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

THURSDAY

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paul-1-mile

Marathon

105 POINTS

Marathon

10 Mins WU @ Easy Pace (RPE: 3)

26.2 Miles @ Marathon Pace (RPE: 5)

We’ve made it. So exciting. The biggest mistake is going off too fast, know your pace and stick to it, even if it feels super easy. You’ve trained well, now just go and execute. Best of luck.

Laura and I did a “relaxed” pace marathon on the trails, with a fair bit of elevation. It was very cold when we started off but I dressed much better than last year (we both nearly froze) so was comfy throughout despite the windchill. Set off from Pevensey in the morning following the 1066 Walk. It got claggy pretty quick with the thawing mud but it was fairly flat for about 8k. There were not any bastard hills until halfway, these were all walked. I tended to run further than Laura then wait at the top so I got plenty of rests. The last 1/3 was challenging as the mud and steep climbs were annoying but manageable, the fields by Marlin woods were un-runnable due to the slippy mud and my Altras are worse than useless in clag. I ran more of the hills in the last bits to keep warm and get a bit of a workout in. I felt surprisingly fine once we finished, no worse than finishing an easy 10k. Only had two gels plus some twiglets, 2/3 of a sausage roll and half a chew bar. Didn’t need more, drank plenty though. 4:50 moving time at 6:49 min/km but we were out for 5:39 so it was a long day! 825m of elevation too. No niggles, just tired (more from the early start I think).
Sounds like a good adventure and a great way to start the year. Difficult to gauge exactly how many training points that is worth, but you definitely don’t need to be doing 100 mins Sunday if you just fancy a shorter easier run. Will drop you a message to confirm, weather might also play a part. Well done Sam, glad it went well. And congrats to Laura as well.

Coach Simon ๐ŸŠ
75 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

90 Mins Run

90 Mins Run

Zone 2: Easy

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

Nice group run, beautiful morning watching the sun rise. Chilly but I dressed well so only my wrists got cold. Easy pace averaging 5:34, legs felt fine. 17.5k, I did an extra 7.5 mins for you (so I could get home quicker), Merry Christmas.
Cheers Sam. A few extra pts is never a bad thing ๐Ÿ˜‚ Pointless walking home if you can run. Sounds like a good run, albeit cold to start.

Coach Simon ๐ŸŠ
29 Points

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