Week Commencing: 15 June 26

Choose Day👇

Tuesday evening with the team. Wednesday cafe run. Friday a tempo session, I would suggest using the previous route you were doing, parkrun to the first toilet block in Bexhill, just the other side of Galley Hill and working at 10k pace/effort. Then Sunday the long run, but an extra 10 minutes to ensure progression, probably best done before the long run. Any problems let me know.

Coach Simon🍊

119 POINTS TARGET

121 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

track

8-6-6-4-4

28 POINTS

Enjoyed the challenge and felt good after.
You were running so well. Ahead of some really strong runners like Michelle, Louise and Laura. Very impressed. Awesome work Xiulan

Coach Simon 🍊
28 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

Ran from Park Run start to Bexhill into the wind and turned after 30 minutes. Ran at 6.19 km / hour pace for a distance of 9.57 km in a time of 1 hour and 28 seconds. All details extracted from ‘Workout’ on my watch, not connected to iPhone yet.
That’s great. Much better pace. Exactly where we want it to be on these runs, hopefully you found it easier too. I will message to set up that 1:to:1 so we can sort out the watch and HR. Excellent running Xiulan.

Coach Simon 🍊
18 Points

THURSDAY

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I have a regular regime for legs and core which incorporates all similar exercises, except the plank and wall sits, that are detailed. I carry out my exercise regime daily and first thing in the morning and lasts between 20 and 25 minutes.. I managed 2 x 40 seconds wall sits. I didn’t attempt the plank exercise as our floors are very hard and I need something between me and the floors
To be honest if you have a daily routine similar to this, I will leave it off the plan. I wouldn’t recommend doing wall sits and planks every day. Perhaps every other day include one of those exercises. But for now I will leave them out. Well done though Xiulan.

Coach Simon 🍊
6 Points

FRIDAY

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louise-cavill

30 Mins HM Tempo

28 POINTS

I ran my 10 / 30 / 10 minutes along Bexhill sea front starting near the angling club. In my 10 minute warm up I covered 1.67 k and in my 30 minute run I did 6.49 km. I did my warm up / warm down stretching exercises.
Wow, that is impressive. If that distance is correct in the 30 mins then perhaps a little quick to be honest, but when we meet up I might be able to show you how to set up some alerts on your watch to help with pacing. But great running Xiulan. I will let you know next week about a meet up time, just a bit busy this week but I will make it happen.

Coach Simon 🍊
28 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

I did 3 x 60 secs wall sits I also did 3 x 60 secs planks but had to lower myself to the floor, on all occasions, after 30 / 40 secs but got back up straight away without any rest,
Well done Xiulan, they are tough exercises and you will soon be able to hold them for 60 seconds

Coach Simon 🍊
2 Points

SUNDAY

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profile

130 Mins

39 POINTS

As suggested I did the extra 10 minutes run before the 2 hour one. I timed 10 minutes on my watch. For the two hour run I set my phone up. Unfortunately I forgot to start it when we set off and the route only showed that I ran for 1 hour 54.22 minutes. In that duration I covered 16 k at a pace of 7.9 k / hour. Overall, from the start of my 10 minute run to completing the two hour one I covered 18.61 k. I confirmed with another runner that the main run lasted for a couple of minutes over the two hours.. My phone is not yet connected to Strava,
Excellent work Xiulan and happy with that pace for these runs. That’s the kind of pace we want to be doing them at, and it should mean you recover better and feel stronger for the effort sessions and races. A really good week of training. Well done.

Coach Simon 🍊
39 Points