Choose Day👇

This is your biggest week of the plan so far, so hopefully you feel fresh on your return. Sunday’s run could be done with the normal Sunday long run gang. If the route is hilly, focus more on RPE than pace. But it’s good practice for both HHM and London Landmarks.

Coach Simon🍊

146 POINTS TARGET

145 Points

MONDAY

gym-workout

Sue M Mon Gym

15 POINTS

Both session done. Felt good Fit ball instructor was off sick. The replacement session was hard a mixture of fit ball and weight’s. Plus a very fast warm up session using the fit ball and some zumba dance moves. Still able ti use same weight’s so please
Excellent work Sue, that is very positive. A great start to the new week.

Coach Simon 🍊
23 Points

TUESDAY

rest-day

Rest Day

0 POINTS

Felt jet lag today. No energy.
Rest up Sue

Coach Simon 🍊

WEDNESDAY

gym-workout

Sue M Thurs Gym

15 POINTS

lo-si

60 Mins & Strides

22 POINTS

All session completed. Good gym session Lead the 4 Mike plus group. Pace slow as I was running with the back runners. Tackled hills for the first time since Christmas. Felt strong and didn’t need to stop going up. First strides since Christmas . Pace slower than I was doing.
Excellent day of training Sue

Coach Simon 🍊
37 Points

THURSDAY

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yoga-class

60 Mins Yoga

6 POINTS

dead

8 4s and 2s

26 POINTS

Both session completed. The efforts was a struggle. 1 because 1 st effort session since before Christmas. 2 I had to battle wind and rain. 3 it was only 12 hours after Wednesday run 4 I was on my own. Didn’t quite hit 5k & 3 k pace Avg pace 10.45 min / mile. Yoga session has aid my muscle recovery.
Don’t worry about the pace. As you say, first efforts back and conditions were tough, so well done for completing it Sue

Coach Simon 🍊
32 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Had a nice 4 mile plus walk from Hastings to Bexhill.
I do love a good walk.

Coach Simon 🍊

SATURDAY

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bonfire

50 Mins Run

15 POINTS

50 min running done 13 min warm up Drills 34 min parkrun 8 min cool down Stretches Wet & windy. So wet & cold could not relax into a good posture.
It wasn’t much fun out there once the rain came down. But well done Sue

Coach Simon 🍊
15 Points

SUNDAY

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xc

X Country

38 POINTS

Race of to halves. 3 miles up hill then 2 down. Had to walk up some of the hills but then everyone was walking as well. Did feel yesterday parkrun in my legs. Please that I was just under the hour.
Well done Sue. XC is always tough and as you say, walking is normal, even the quick runners do on those sort of routes. Good to get under the hour.

Coach Simon 🍊
38 Points