Week Commencing: 6 July 26

Choose Day👇

I would only race Sunday if you feel better. By all means take part but do it at a lower effort if the leg is still an issue. I’ve put some cross training in there to try and help maintain the fitness whilst taking the stress of the leg. Any questions or issues just let me know. Hopefully we continue to see improvements in the leg. I know it’s frustrating, but neither of our fault and we can learn from what’s happened.

Coach Simon🍊

100 POINTS TARGET

104 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

swimming

30 Mins Swim

9 PTS

cycling

60 Mins Bike

12 PTS

  • Z1
55 minutes in the bike feeling great. Wind was a pain but still got it done with a few bits where I pushed to see how the leg held up under load. The swim undone straight after the bike ride and managed 1500m in the 30 minutes in which the leg held up super as well Overall both sessions felt great and I can defiantly say I feel like I’m getting back to normal with the leg. I didn’t struggle once with the breathing is either workout so the cardio is still at a decent standard.
Fantastic, really glad this went well. It’s good to know you have these alternatives if you have issues in the future where the legs need extra rest.

Coach Simon 🍊
21 Points

WEDNESDAY

30 minute run felt strong, leg held up fairly good too but the heat was awful so heart rate was alot higher than I had hoped. I also managed to swim later on in the evening for 1000m in 21 minutes so another double session in the evening and feeling really strong cardio wise
It’s great when you can maintain the cardio, even if we are not hammering big sessions. Learning a good lesson very early in your training, cross training is such a useful tool. Bonus pts incoming. Well done Shain.

Coach Simon 🍊
15 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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As you know I went quickly for this run and came away with 3rd Warm up felt super good so decided to test the leg out and it all felt super good throughout the whole run
Well done Shain, an excellent result. No worries on pushing hard here, I think it then did have a knock out effect for Sunday, but that’s ok, at least you realised that at the time and eased back. Congrats on the 3rd place.

Coach Simon 🍊
26 Points

SATURDAY

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swimming

30 Mins Swim

9 PTS

cycling

60 Mins Bike

12 PTS

  • Z1
Ran 4 miles at 8am for Jake Coleman but missed the pack by a few minutes so decided to carry on I then drove to Hastings parkrun where I paced my dad for his first sub 30 this year Legs felt super good on both of these runs
Cool. Although my worry would be, this combined with Friday did contribute to what happened Sunday. So something to consider long term. But sounds like a good day of running and glad the leg was ok. Just a shame you missed Jake on his run. Very unlucky to at least not bump into them.

Coach Simon 🍊
18 Points

SUNDAY

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group

10K Race

40 PTS

Race didn’t go to plan but the first 2k was on target and feeling super solid. Not sure what happened at 3k. My groin was okay one step and then the next it just didn’t want to come back off the floor with each step. I slowed the pace right down and decided it was best to just try enjoy the run given the heat and the circumstances of my leg. Not ashamed of the run today and super glad I didn’t carry on pushing hard.
I think coming back from the injury the two days prior may have had an effect here. So just overdoing it perhaps, but it’s hard to know, especially when things feel good. Still another medal for the collection and a decent week all round

Coach Simon 🍊
24 Points