Week Commencing: 18 May 26

Choose Day👇

With the 10k ticked off, attention turns to the Ko Samui Half in 4 weeks time. We’ve got 2 big half marathon session before then, including this one, so work hard to hit those paces. First few reps should feel comfortable, but come 7,8 and 9 you’ll be working hard to sustain that pace. Any problems let me know but keep up the great work Iain.

Coach Simon🍊

110 POINTS TARGET

110 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

pett-xc

60 Mins Run

18 POINTS

6.31m. 1 hr 11 secs. 166 bpm. 9.33 p/m av pace. Mile 1: 9.36. mile 2: 9.31. Mile 3 & 4: 9.28. mile 5: 9.38. Mile 6: 9.37. Mile 6.31: 9.26. Not sure why bpm was high
Yeah that is odd. But if the effort level felt ok and match the pace, perhaps it was a data issue and that wasn’t correct. My watch suddenly went bonkers Monday when the HR jumped from 163 to 175 in the blink of an eye and then dropped again. Pace looks good though.

Coach Simon 🍊
18 Points

WEDNESDAY

uppsala

60 Mins Easy-MP

24 POINTS

Completed. 6.51m. 1 hr 9 secs. Overall pace 9.14 p/m. Mile 1: 9.51. Mile 2: 9.20. Mile 3: 9.19. Mile 4: 9.09. Mile 5: 8.55. Mile 6: 9.04. Mile 6.51: 8.51. Not as good as usual in terms of keeping to the different paces. However, it felt good. Bpm 176
That’s ok. Looks like a decent session with consistent splits and if you feel strong sometimes that is more important than hitting the paces exactly. Well done Iain.

Coach Simon 🍊
24 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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gym-workout

PT Session

15 POINTS

Completed on Tuesday
Great work Iain!! 💪

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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battle-10k-1

10 x 1 Mile Reps

53 POINTS

Completed. See images sent on WhatsApp. Had to work hard. Progressively got tougher. The recoveries went quickly while each mile went slowly!! Pleased with the sub 8 pace generally speaking. Could prob slow it down a bit and still achieve sub 1.45.
Yeah loved this. I think the best thing about this type of session is how well it replicates the RPE in a half marathon. As you found, the effort got progressively more challenging and that’s what it will be on race day. For my half PB last year I felt like I was jogging for the first 5k and for the last 3 miles it felt like an all in parkrun attempt, despite the pace being identical. Awesome work Iain.

Coach Simon 🍊
53 Points