• 20-26th April

Keep the easy runs easy and work hard in the sessions. That’s the recipe for success. This is a recovery week so lighter than what we have been doing. It’s important to have these deload weeks and it’s good timing after the half marathon Sunday. Any issues though let me know. Keep up the great work Shain.

69 Points Achieved

MONDAY

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Rest Day

0 POINTS

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

TUESDAY

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Rest Day

0 POINTS

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

WEDNESDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
Strong again today, nice sunset run done and very enjoyable. My friend bailed last minute which is gutting but still enjoyed it nonetheless. Right calf felt a little tight but loosened up within the first 2k. Everything else feels good.
Well done Shain, yeah you’ll often find the muscles might be tight early on and then ease off. Never judge a run until at least 10 mins in. I’ve had runs where the first 10 mins I could hardly move, but then 20 mins later it’s like I’m magically cured.

thursday

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23pts | 7-5-4-3-2-1 Mins

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

7 Mins @ 5K Pace (RPE: 8)
150 Seconds Recovery

5 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery

4 Mins @ 3K Pace (RPE: 9)
120 Seconds Recovery

3 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

1 Min @ 3K Pace (RPE: 9)

10 Mins CD @ Easy Pace (RPE: 3)

A nice progression speed session. Start of at 5k pace for the first 2 reps then look to crank it up and finish off really strongly. Go smash it! You got this.

23 Points
Fairly windy along the seafront so some of the reps were pretty hard. Overall felt good. Need to eat a bit cleaner I’d say as chest felt a little heavy. Apart from that all good.
Yeah if you wanna hit your true potential, nutrition is key. I don’t think we ever need to obsess about but fast foot and refined sugar is not great for athletes, so having it in moderation is key. Great session though, these are the moments we need to work hard and push ourselves out of our comfort zones, if we can do that, then the improvements will follow.

FRIDAY

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Rest Day

0 POINTS

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

SATURDAY

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

28 Points
Didn’t get down there in time for strides. Woke up late so the whole morning was already going bad. Warm up felt good and the first 2k felt amazing. Lungs just got really heavy so walked at halfway for 10-20 seconds. Cruised it back so very pleased with the time. Cool down felt good as well
No worries about the strides. We’ve pushed hard the past 7 days with the half marathon Sunday, session Thursday and this today. The proximity between the two is something we just want to keep an eye in the future but as you said, still a quality time in the circumstances and will have pushed the fitness up a notch. Good to see you briefly. Well done Shain.

SUNDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.