Week Commencing: 20 APR 26

Choose Day👇

Lighter week as we enter the taper. So now is the time to be smart and not overtrain as we need to be fresh for the big day. I reckon you’ve banked enough points, especially in recent weeks to give a good account of yourself in Mallorca in a few weeks time. So now we just need to trust the taper. Any issues let me know. Monday’s track session will be something different but should be similar in points and I am down to run.

Coach Simon🍊

121 POINTS TARGET

172 Points

MONDAY

dead

8 4s and 2s

26 POINTS

Feeling the fatigue in the legs during this one, funny cos my hr doesn’t seem to know about it too much.
The two are different and that’s something I’ve noticed coming back from injury. I feel great aerobically and feel I could push harder but the muscles and tendons are really tight cos I haven’t done as much running as I would like. So a lack of conditioning. I imagine its similar for you given you have done a lot of work on the bike and in the pool. But another good session in the bank, it was a decent one that one.

Coach Simon 🍊
26 Points

TUESDAY

rest-day

Rest Day

0 POINTS

Did an easy Z2 spin for 60mins today, just to keep the legs moving.
Nice. All the points count. Well done Mitch.

Coach Simon 🍊
12 Points

WEDNESDAY

swimming

45 Mins Swim

14 POINTS

40min swim + 30min easy-ish run (no run is easy with the silly hills round here)!.. Rest day Thursday as busy then pick it up on friday again.
Nice, banking some good points right now. No wonder Garmin loves you.

Coach Simon 🍊
23 Points

THURSDAY

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spin-class

60 Mins Spin

20 POINTS

FRIDAY

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rest-day

Rest Day

0 POINTS

Did a faster 17km run today on the beach front. Just needed to prove to myself I could run at that pace after the HHM failure. Thats my last hard run will back off now and taper up.
We saw you as we finished our crazy golf game. You looked super strong as you went past and some really good pacing here. Awesome work Mitch

Coach Simon 🍊
51 Points

SATURDAY

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simon-half-marathon

2 x 4km @ HM Pace

33 POINTS

So I have gone slightly off plan this week, apologies. I’m not panic training, just wanted to make sure I can cover the distances etc for Mallorca. Funny that the one time I go to the beach to run, you were also there! Hope golf was fun – it was a lovely evening for it! Saturday I braved some open water in Rye with my friend, it was freezing but I got acclimatised eventually and just had a chill 750m swim. (15mins). I then did an almost race pace effort on the Rouvy, which is a bike simulator a bit like Zwift, you can load the actual Mallorca course on there, so gave that a bit of a recce. Managed a 2:59, which if I could do on the day, I’d be extremely happy with. Burnt 2200 calories on that ride, which is the big problem as I just couldn’t fuel well enough to stop the bonk and felt pretty terrible by the end. I need to fix that on the day or the half marathon is going to be a very very bad experience lol.
Sounds like a good workout and I do get that desire to practice race day. It’s obviously raised a concern. What’s the fuelling strategy right now? Obviously if we can take on more carbs during the workouts that is going to help. But appreciate it’s also quite late to making big changes to your fuelling.

Coach Simon 🍊
40 Points

SUNDAY

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spin-class

30 Mins Solo Spin

10 POINTS

swimming

60 Mins Swim

18 POINTS

45min swim here, main set was 10x 100m and I managed to do them at about 1:50 per 100m, which is the fastest I’ve ever gone in the pool (improvements!).. Excited for Mallorca now, shame there’s 6 days of work between now and then! ** note about your response yesterday ** Thanks for the note, I knew I had to be somewhere near 80g carbs an hour on the day, I tried it with gels, energy bars (same company as the gels) and some haribo and 2 jammy dodgers lol. The haribo and jammy dodgers were doable, gels were fine, energy bars I just couldnt bring myself to eat, so missed out on like 72g carbs. I think bigger gels (more carbs) could fix the problem.
I think the Maurten gels, whilst expensive are 40g. Although, as I say the only concern is changing it this close to race day, as it might cause some stomach issues. It might be a gamble worth taking though.

Coach Simon 🍊
20 Points