Week Commencing: 15 June 26

Choose Day👇

Nothing too strenuous to begin with. The 400s sounds a lot but so long as you don’t go quicker than 5k pace it should just feel comfortable hard. Hope the gym is still an option for the S&C and if we need to tweak that slightly let me know. Good to have you back on plan Ben.

Coach Simon🍊

130 POINTS TARGET

104 Points

MONDAY

louise-cavill

20 Mins HM Tempo

18 POINTS

Pleased with my splits as in a very hot town ATM. Headed out early to get the best of the day
Nice, loving kms 5 and 6 in particular. HR looked in a good place at that stage too. If you know your max heart rate ping it over and I’ll get the zones line up at the top of the dashboard. I’ve just added training paces to that, I’ve factored in conditions a little where you are, as in cooler climates you are probably quicker than those targets currently on the dashboard. Any questions about this just ask. The change is there to give a bit of a range for different paces, but also allow people who might also like to work to HR to have more a guide to follow.

Coach Simon 🍊
18 Points

TUESDAY

gym-workout

Ben's S&C

15 POINTS

Great work Ben!!

Coach Simon 🍊
15 Points

WEDNESDAY

worthing10k

16 x 400 Meters

28 POINTS

Completed Saturday morning. Did 10 x 400m and found it tough tbh. 4km warm up essentially as my nearest park is that distance away and then 4km back. Felt good to be pushing it again tho.
With the extra WU & CD pretty much hit the target. But having listened to the feedback from others doing this session it’s clearly one that should be built up towards with some lighter sessions first. But appreciate you having a decent crack at it. Well done Ben.

Coach Simon 🍊
26 Points

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Well done Ben!! Great performance by England.

Coach Simon 🍊
18 Points

FRIDAY

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gym-workout

Ben's S&C

15 POINTS

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Struggled with tired legs after yesterday. Lesson learned – not to do a speed session day before a long run. Felt good to get nearly 19km in the bank tho. And no closed roads today as it’s election day here in Colombia. Lesson
Yeah I basically include the long run as a “hard run” in my head and will always try and have a day off between hard runs. Easy said that done sometimes. A good first week though with over 50km in the bank. Always take the positives.

Coach Simon 🍊
27 Points