Week Commencing: 1st June 26

Choose Day👇

With the trip we need to lower the target really otherwise risk over doing it, so a bit of an enforced recovery week but I’m happy with that as I’ve made some changes further down the line to compensate. I’ve put in the first real threshold session as feedback from the others on the team trying these has been really positive so far. Any questions just ask, as hopefully with that being the only run before Thursday you should be fresh to race well. If you can add some extra mins at the weekend that would be a bonus, but not essential. Keep up the great work Laura.

Coach Simon🍊

106 POINTS TARGET

105 Points

MONDAY

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5 x 6 Mins Threshold

27 POINTS

This was a pleasant surprise, I was super tired from officiating all day yesterday and back to back meetings today plus the calf had been tight all weekend so no expectations of a good session. Really pleased with this all reps really consistent and felt controlled even in very humid and windy conditions. Calf behaved all session, I think I went a bit overboard on the calf raises Friday as it’s settling quickly took some sensible precautions today of wearing a calf sleeve and as pace didn’t matter my least aggressive shoes. Enjoyed this way of training felt like there was much less pressure as I know I can hit that heart rate every time. Done full stretching recovery session when home.
Glad you enjoyed it and I’ll definitely look to incorporate one of these sessions per week into the plan going forward. Looking at the data on Strava you executed it really well. Pace was probably slightly effected by the humidity and shoe choice, but I think we’ll see that come down as well with more practice at this intensity. I did mine again on Monday and again felt like I was working hard, but never too much, and it was the last rep where I tried to push my HR as close to LT2 as possible (went 1 BPM over) by increasing the pace, that I actually felt my strongest. Really well Laura and excited to use this method to bring further gains to your running.

Coach Simon 🍊
29 Points

TUESDAY

Keep this very light and sensible in light of racing Thursday.
Smart thinking. I entered the gym exhausted yesterday so dropped a few of my weights just to be sensible. Well done Laura

Coach Simon 🍊
10 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Rest day turned into athletics meet. Nice triple jump PB, a very windy 800m where I ran for points not time and a sensibly ran 200m. Tomorrow’s race is the one of the series I care about the least it has over 1k of sand (we all hate it) hence the slightly unwise choice tonight. The good news is didn’t feel the calf at all tonight even jumping so I am confident it was overdoing it in the gym session and nothing more concerning. Tomorrow won’t be even splits due to course but will be done on effort.
New PB. Congrats on that. No worries about helping out the club, I get it. Regarding the 5k, having done this as well I’d say effort wise keep it lower, perhaps even the Zone 5 HR, and just be sensible. Pick your battles and know there will be faster races ahead, especially given the calf has been niggly. Very best of luck though.

Coach Simon 🍊
5 Points

THURSDAY

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si-1-mile-3

5k Race

30 POINTS

Around 22:30 which was my plan going into the race as long as things felt ok. The first 2k straight into wind, then 2k with the wind but running on sand then 1k on road but uphill I was feeling comfortable until I hit the road and the legs had nothing quicker than 4:30 pace but to be expected after last night. 4th woman in the club so 3/3 scoring position. Warm up was a bit rushed as I was helping with league admin when I arrived so 1k warm up with no strides. Cool down isn’t on Strava but jogged round collecting the results from clubs then jogged to car so will have been around the right distance. Could feel calf at end of race but nothing in the race recovery work tonight and it should be good for weekend away.
Sounds like a very successful evening. Job done without killing yourself kind of run. All these will add up and make a difference to your fitness levels in the long run, so that’s what is most important. Appreciate the feedback regarding WU and strides as that way we can keep on top with the pts. Really well done Laura.

Coach Simon 🍊
24 Points

FRIDAY

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SATURDAY

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bonfire

50 Mins Run

15 POINTS

Not exactly to plan but points shouldn’t be too far off. 1k warmup and then a 23 min park run which was a fast as the legs would go after the driving. Quads very tight but calf no issue at all. Take heart rate data with pinch of salt I forgot the external monitor. I also did stretches after today’s run not yesterday as I was distracted by beer.
Actually a few bonus pts which is good. Did I credit you pts for stretching yesterday? I hope so as not added them on here. If I owe you 2, let me know. But a decent day. That’s a long way to drive. I hope the beer tastes good.

Coach Simon 🍊
19 Points

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

Lovely tour of Ghent this morning at a very steady pace. Lots of stopping to look at things. Heart rate stayed very low despite a few too many Belgium beers last night
😂 It looked like you had a fun weekend. We did a much more local race but had 16 of us together for lunch afterwards and was really enjoyable. Running friends are great. Well done Laura

Coach Simon 🍊
18 Points