Week Commencing: 1st June 26

Choose Day👇

Something new this week. A threshold session. It’s something I’m experimenting with but so far the feedback has been very positive. We need to try and work out what your Lactate Threshold Heart Rate is. If you have a decent Garmin it should tell you, or we can work out a rough guide from your max HR. But it’s basically working at the lower end of Zone 5, so not as quick as 10k pace. So it’s comfortably hard. And with a parkrun on the plan it’s probably better than doing a pure speed session this week, especially a few days after the race. Keep up the great work Andy. Any issues let me know.

Coach Simon🍊

130 POINTS TARGET

132 Points

MONDAY

I’ve done this a few times this week, can’t remember which days! But now I’ve memorised them so been able to just do them as and when!
That’s cool. It’s a good way of doing it. I still like to include them so you get the reward in terms of pts for including them

Coach Simon 🍊
2 Points

TUESDAY

karl-3

3 x 9 Mins Threshold

25 POINTS

Not sure i did this right. Targeted HR 184, took a while to get there but once at target tried to keep it there by adjusting speed slightly. Found it very hard, particularly towards end of reps where I was really holding on. More like a 9/10 it felt like. Wasn’t focused on pace, which seemed to be a little lower in 2nd and 3rd reps. But completed it, and worked really hard. Pleased with my effort.
Fantastic work. It’s sounds like it was probably a bit too challenging. I think looking at the data you maybe went off a bit too hard to get the HR up quickly to the 184. It’s likely in these sessions you might need the first 5-10 mins at the right pace for the HR to reach just under LT2. So I think had you gone off a bit slower you may have found it easier in the 2nd and 3rd reps. But the pace of reps 2 and 3 looked better. I think perhaps for yourself, looking to get that 5k time down a bit, we might benefit more from the traditional method, especially if this felt 9/10 right now. I don’t want to kill you off. But it’s good to experiment and find out what works best for each individual runner. I might sprinkle the odd one of these sessions in from time to time though. Great job Andy.

Coach Simon 🍊
25 Points

WEDNESDAY

circuits

Circuits

10 POINTS

Did this on Friday as Wednesday class wasn’t on. Work hard as always! No issues
Fabulous work Andy. It’s great to find a class like this that you enjoy and find challenging.

Coach Simon 🍊
10 Points

THURSDAY

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pilates

Pilates

10 POINTS

bonfire

50 Mins Run

15 POINTS

50min run at club was nice, steady pace, kept it zone 2. All good. Did the pilates on Saturday afternoon as there wasn’t a yoga/pilates at club this week
I do like this zone approach. Really gets you thinking about the right effort level. So very happy we’ve made that switch and I think it sets a good example to other people who may run too hard too often. Well done Andy.

Coach Simon 🍊
25 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Parkrun was good. Worked super hard and fastest 5k of the year, so really happy with that 😀. Also my split paces were very consistent too! Did the Thursday pilates in the afternoon
It’s great when those times start edging down again. So pleased and yes just checked the splits, a really well executed 5k. Great work Andy.

Coach Simon 🍊
28 Points

SUNDAY

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su-sparkes

140 Mins Run

42 POINTS

Legs felt quite tired from the fast parkrun and it was very humid today. But did the run, did the first 45mins with Sarah then I continued on. Did a few 1min walk breaks to bring HR back down and drink some water. But happy with how this went and enjoyed it despite being a little sore
You’re great. So much respect for your commitment to the plan. I have a handful that make excuses and it drives me nuts. But you get out there, even if feeling tired and sore, and get it done. It’s great. You should be proud of yourself, even if was a slower easy run, it’s never easy. Over 130pts banked this which is brilliant. Top work Andy. That’s a 3rd star as well which is 15 weeks on the spin (excluding 1 due to injury/illness), but that’s fantastic consistency.

Coach Simon 🍊
42 Points