Choose Day👇

Another strong week. We’ve got that 4th run in there to compensate for not doing the spin session. I realise 3 days on the spin might be a push but with the middle run being 30 mins easy should make it ok. The hills session doesn’t have to be done at speed, just find a relatively steady hill and hit a consistent pace. The hill will push the RPE high. Any problems let me know but keep up the good work Lucy.

Coach Simon🍊

116 POINTS TARGET

MONDAY

circuits

Circuits

10 POINTS

Busy activies day on holiday. So don’t manage this
Hope you are having a nice time Lucy?

Coach Simon 🍊

TUESDAY

rest-day

Rest Day

0 POINTS

Travel home day. So will try fit this in later in the week
Safe travels

Coach Simon 🍊

WEDNESDAY

Completed this, and averaged the fastest pace I’ve done consistently in a while. Went a bit further than I had planned so did a sprint for the last little bit. This run felt very good.
Really pleased to hear that. Well done Lucy

Coach Simon 🍊
9 Points

THURSDAY

Loading...
stretching

Lucys Stretches

2 POINTS

gang

20 x 30 Sec Hills

23 POINTS

Completed this, the hills were hard work, but I did enjoy it in a weird way. It felt good to really push on the effort, but I could only manage just about 30 seconds each timeand there was nothing more after that. As I was getting into these, I found that I was able to push and go even faster than I had done previously, but again only for 30 seconds
Brilliant, well done Lucy. Yeah there’s a reason we only keep it to 30 seconds, it’s surprising how far you can get in that time as well. It’s a much tougher session that one than it looks on paper and you will have made some good gains doing that.

Coach Simon 🍊
26 Points

FRIDAY

Loading...
circuits

Circuits

10 POINTS

philippa-wide

45 Mins & Strides

18 POINTS

Great work Lucy. Any day you are banking 30+ pts you are making some good gains.

Coach Simon 🍊
33 Points

SATURDAY

Loading...
rest-day

Rest Day

0 POINTS

SUNDAY

Loading...
su-sparkes

120 Mins

36 POINTS

155 mins done. What. A. Run.!! I practiced proper carb intake on the saturday and proper fueling the morning off. That along with proper gel strategy really really helped. This was the first time I really felt like I had some endurance in me. I still took some walking breaks, but used them strategically to give me a chance to recover and then run again for quite some distance. My pace was solid and did half marathon distance in 2.5 hours which I am really happy with at this stage. I am writing this Monday morning and I am exhausted, my legs are sore, and some irritation in my shins but nothing dramatic and should be okay with icing.
Amazing. I feel like this is a big step in the training and hopefully a big confidence boost for you too. Some aches and pains are normal, but if you can rest well today, 24 hours will hopefully be enough for the pain to ease off. Great work on the fuelling too. To be honest running further doesn’t necessarily get harder in terms of breathing etc, it just hurts the legs more, so if we can continue to get the legs stronger, the extra miles should be achievable. Awesome work Lucy.

Coach Simon 🍊
47 Points