Week Commencing: 15 June 26

Choose Day👇

Like you I’m kind of second guessing myself and rewrote this week a few times only to go back to the original plan, because you know what, everything we’ve done to this point has worked. Trust it, go with it. Believe in your race strategy and fuelling on the day that will get you through. Any problems let me know

Coach Simon🍊

118 POINTS TARGET

100 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

alan-corke

90 Mins Run

27 POINTS

82 mins of running in 90 mins, it never feels like I’m stopping for long but all those little moments add up… pretty slow at 6:49 min kms with 280m of elevation, did a nice quick run back up the hill at the end. Laura’s group got lost so I was waiting around for 45 mins, therefore did my strides – not ideal as in heavy trail shoes and it was an undulating stretch of road so my times were not great, but I got all 8 done.
Oh no. It’s those Marline Woods, one wrong turning and you end up stuck. I’ve made that mistake several times in recent months. Good work on adding in the strides. Makes up for those few mins lost and extra. Well done Sam

Coach Simon 🍊
28 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

missed strides (did them day before) 11km in 60 mins (well, 2 secs off, that’ll have to do) @ 5:27. Felt OK, legs a bit sore from off-road and strides but nothing to complain about, it was hot. Heart rate was in the 160s at an easy pace, so I took it off briefly and it dropped to 130 bpm! Stupid watch.
Yeah I think the golden rule if working to HR is to get a strap. I’ve found since using my HR monitor that my heart rate reads lower than my watch, which in turn allows me to push the pace a little harder. “Easy” if done to effort is so subjective and so I think investing in a HR monitor and using it regular is worth it. To be honest someone gave me a Coospo one and the reviews are great and only £20, compared to the £60+ you could pay for a Garmin or Coros, doesn’t bother me at all when wearing it. Something to consider. Well done on the run Sam.

Coach Simon 🍊
18 Points

THURSDAY

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Went for a nice walk in the woods with Laura (we had the day off as it was her birthday) and my soleus suddenly got very painful, I had to stop briefly and it passed but I was too nervous to do any exercise later in the day. Sore again this morning. Hoping it will be OK soon.
What is your body up to? Sensible to rest at this stage of the plan. Happy Birthday to Laura.

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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sam-davies-1

180 Mins

54 POINTS

Pretty decent run, averaging 5:45 and almost exactly 3 hours (2 secs over). 31.3km, almost 200m elevation. Pretty warm day but manageable, ran into the wind all the way to Cooden Beach hotel after joining the Parkrun reargunners then seeing Lambo and you. Ran with Danny for a bit which was cool. Saw Lambo again ~2:45 after first seeing him which I think he was surprised at ;-) No niggles, no issues, a little bit of tightness but nothing manifested. Felt pretty good and recovered fast. Nice.
Hopefully a big confidence boost? Shows if you get the pace right a long run is actually quite manageable. Granted we are way off the distance needed on the day, but equally you could slow it down a little more and will of course be fuelling more. Pleased how this went and that you were able to fit it in. Great to see you too 👋 Awesome work Sam

Coach Simon 🍊
54 Points

SUNDAY

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rest-day

Rest Day

0 POINTS