Week Commencing: 11 May 26

Choose Day👇

Pretty much back into full training now with a week worth 130pts. We’ve got it all. Speed work with BRT. The 10k threshold session, easy miles, long(ish) run. Flexibility and strength. Doing all the right things here Jamie so keep up the great work. Any problems just shout.

Coach Simon🍊

131 POINTS TARGET

135 Points

MONDAY

gym-workout

Home Legs/Core

10 POINTS

Done and done 😁
Awesome work Jamie. It’s the cumulative effect of these that make a difference in the long run

Coach Simon 🍊
12 Points

TUESDAY

lo-si

60 Mins & Strides

22 POINTS

A decent 60 mins run – strides still need a bit of speed building back up, but it was also windy 😂
I would never worry too much about speed on the strides, as long as your working on the technique that is the most important thing.

Coach Simon 🍊
22 Points

WEDNESDAY

dead

Club Intervals

28 POINTS

Was good to get a session back with BRT – overall session was 3 loops continuously with each loop including 100m fast, then another three loops continuous with each including 200m fast, then a final three loops continuous with each incl 300m fast. Approx 60s rest between each set of loops. Annoyingly forgot to restart watch at start of 300m loops! Overall distance was approx 8km.
Sounds like a decent session. And glad you enjoyed being back with the BRT gang. From a coaching perspective the best data for me would be how many mins the hard efforts were and what effort. It can be a rough guide. But for example you might do 20 mins of fast running, 10 at 5k pace, 10 quicker. That would then allow me to workout if I need to make any tweaks for the schedule ahead. I wouldn’t want you to be working hard but not quite making the progress. Hope that makes sense.

Coach Simon 🍊
30 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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track-simon

5K On/Off

36 POINTS

This was a good session – had to collect the kids from school so managed to fit this in early afternoon. Started the first rep with the 10K going into headwind, but flipped it around from the second so that 10K = tailwind and MP = headwind, although it seemed to feel like the heat with the tailwind felt worse than the headwind 😆 Paces faded slightly over the session, but overall generally happy with it. Stretches also done – however I have started reducing what hits Strava, so you will only see run activities, and if the WU and CD are recorded as separate activities, only the main session will be uploaded.
Fabulous, really impressed with the splits here and it’s a decent session, not easy either. So really well done Jamie. That’s cool about Strava. The most important thing for me, as mentioned on the BRT session is just leaving feedback on here if you do different to plan. Whether that’s more or less, then I can step in and make any necessary changes. But great work here.

Coach Simon 🍊
38 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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philippa-wide

110 Mins Easy

33 POINTS

Happy with this long run to complete a decent week. Only thing to note was that the arch of my right foot started aching at the start of the run, but I stopped and relaced my shoe about 3km in and it seemed to go away for the rest of the run – was just a bit strange as I’ve never had any issues with lacing before🤷‍♂️
Oh ok, yeah just keep an eye on that in case it comes back. Hopefully nothing too sinister. But really good week ticked off. More of these and you’ll continue to get stronger and quicker. Well done Jamie

Coach Simon 🍊
33 Points