Week Commencing: 20 APR 26

Choose Day👇

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.

Coach Simon🍊

89 POINTS TARGET

87 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

pett-xc

60 Mins Run

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.

Coach Simon 🍊
18 Points

THURSDAY

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si-1-mile-2

7-5-4-3-2-1 Mins

24 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.

Coach Simon 🍊
23 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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oaul-1

parkrun & Strides

30 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.

Coach Simon 🍊
28 Points

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

Legs felt super heavy today but intentionally slowed my pace down so not sure if I’m having trouble running slower etc. chest felt great but legs were a shambles. Had been in London since 8 watching the marathon so been in my feet all day. Not sure if that has anything to do with my legs.
Yeah a long day on your feet will make a big difference. We were up there and I’m still knackered today. So I wouldn’t worry too much about that. Job done ad a solid week of training banked. Well done Shain.

Coach Simon 🍊
18 Points