Week Commencing: 18 May 26

Choose Day👇

Recovery week. A small chance I may run with the group on Tuesday for a change. But we’ve got Wednesday evening, easy parkrun (important to keep it easy) and then Sunday a decent MP session which means you can run with the quicker chaps if you wanted (don’t need to break it down if you do join them). Keep smashing it out of the park.

Coach Simon🍊

125 POINTS TARGET

135 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Done
Awesome work Conal

Coach Simon 🍊
15 Points

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

Very hard but great having Cam and Nick there. I did the first seven minutes at 6’30” minute mile pace so actually below my target 5K pace by a few seconds, and I was very tired. I averaged more or less that pace for the first three blocks. I did a lot better on the three shorter blocks and was down to 6’ mile pace so delighted with that. If I could keep that up for twenty minutes I’d be so happy. I’ll be tired tomorrow but that definitely did me good. Big group there today.
Sub 20 pace which is great, especially of the back of a big week, two big weeks in fact and that might be why you are feeling tired, so we just need to watch the training pts a little, not to overdo things. A really good group though and Nick and Cam both running similar pace to you right now which really helps. Awesome running Conal

Coach Simon 🍊
24 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

After a tough session on Tuesday I woke up completely refreshed and even the watch told me I was totally recovered by mid morning. It was a great run with great company and such a pleasure to have PaulLambert back. Feeling good at the moment.
It’s strange how that happens isn’t it. One good nights sleep can make such a difference. Lovely to run with you. Keep an eye out for “The Amble”, brilliant day out and I think demand will be high this year cos I keep promoting it to everyone 😂

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Conal's S&C

15 POINTS

Done… and feel like I could do more, or go for a long run so a rest day tomorrow will probably do me a world of good. Will take it steady on Saturday and work hard on Sunday with Jack’s group, although it will be after two or three pints on Saturday so I’ll stay hydrated throughout the day.
Well done Conal, yeah keep it super easy Saturday. Should be running 27 mins really at park run to keep it that easy. The temptation is always to go too quick but save the legs for Sunday.

Coach Simon 🍊
15 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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andy-alice

40 Mins Run

12 POINTS

Took this very easy. Ran most of parkrun then ran it again in almost 25 minutes. Gradually got quicker second half but still easy
Glad to hear. Important to keep these easy runs on the easy side. Well done Conal.

Coach Simon 🍊
12 Points

SUNDAY

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beachy-head

3 x 5km MP

50 POINTS

There was only me, Jack and Sam Evans and it was already very warm at 7:30. Jack said we should take it easy because of the heat and we ended up running a HM in 1 hr 50’ which isn’t bad as there were some hills. My quads were burning by the end and still stiff the following morning. Harleyschute had my heart really pounding and it was good to hear that Jack and Sam were both finding it tough. Jack still doesn’t feel right after Manchester marathon five weeks ago and Sam had run a quick parkrun in the heat the day before. I can’t believe Bexhill council has removed the De La Warr water fountain, and even one of the St Leonards fountains by the beach huts is missing. Luckily I was well hydrated and had water at the finish. This was a good run and a good building block.
Well done Conal. Yeah pretty good pace given the heat and the same effect as if doing the prescribed session. That’s bonkers that they are removing water supply. Our council are an embarrassment to be honest. I don’t know how they get away with being so bad.

Coach Simon 🍊
45 Points