Week Commencing: 18 May 26

Choose Day👇

Just being a little cautious with the sessions for now, so a simply half marathon tempo workout followed by a 10k focused session. Hopefully, whilst a busy week, all the workouts feel achievable and you manage to squeeze them in. Keep up the great work Phil, any issues just shout.

Coach Simon🍊

131 POINTS TARGET

126 Points

MONDAY

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

All done! V hot elliptical in the afternoon sun
Elliptical in the sun, that’s sounds epic!! Was it outside? A great way to start the week though Phil so really well done.

Coach Simon 🍊
21 Points

TUESDAY

me-1-post

30 Min Tempo (HM)

24 POINTS

15m easy and 35 HM pace (8:11/m) Was going for an hour but felt the calf so eased off and slowed before it became anything more 140 bpm
That’s a little bit frustrating, but still hitting the targets with the extra 5 at HM pace. Just need to be that little bit careful over the next week or so.

Coach Simon 🍊
26 Points

WEDNESDAY

All done. Ready for the 1200 session tomorrow:)
Great work Phil

Coach Simon 🍊
10 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

40m easy. Very slow as I was running with my niece and wanted to ease the calf back in. Kept it below 60m for now but will be ok for the next session on Sat Physio says a few shockwave should help but not serious
Well done Phil. Nice to be able to run with family. Let’s hope that calf starts to behave itself more. I’m looking to introduce some threshold workouts for a handful of the team. Who does it suit? Runners that have accurate HR data and are working around 130pts + per week. It’s not something I’ve done before, so a bit of an experiment but I think from the research I have done it will benefit some of us. Would you be interested in being included? My current methods have delivered excellent results, but I think this change could work even better.

Coach Simon 🍊
18 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest day taken Weds
No worries Phil, if rescheduling the golden rule we want to avoid if possible is back to back tough days, that being a speed session, tempo run or long run. Ideally always try and keep a day off inbetween those.

Coach Simon 🍊

SATURDAY

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track

1km & 200s x 6

30 POINTS

Completed as planned. Target pace was 7:40 and 7:15. Averaged 7:31 ish for the 1000m and 7:03 for the 200m splits. Detailed splits here 1. 7:35 & 7:03 2. 7:29 & 7:06 3. 7.32 & 7:22 4. 7.34 & 6:36 5. 7:29 & 6:55 6. 7:34 & 7:22 Heart Ave ignoring wu and cd, 146bpm.
Great work Phil. I’m a big fan of this session and great to pick up the pace at the end of a tough km. Loving the splits, pretty much nailed it and it was also quite warm out there this morning. A definite confidence boost going forward.

Coach Simon 🍊
30 Points

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

70m achieved versus 60m plan [run – 43m, elliptical- 27m] Had to make a dash to Yorkshire today to visit my sister which wasn’t planned, so pleased I fitted it all in and got above the 95%
Well done Phil. Love the commitment to the 100% club, one of my better ideas. Hope all is ok with your sister? I almost forgot to give you the bonus 3 pts and calculated 94%, glad I double checked 😂

Coach Simon 🍊
21 Points