Week Commencing: 13 July 26

Choose Day👇

Tuesday’s session is what the team will be doing if you can make it. It’s a good one and not as demanding as it seems as you keep the effort sensible, pace will be pretty steady and let the hills make it tough. Sunday too, whilst looks tough, it’s only that last 5k where you’re really working. It’s a great session as replicates what the 2nd half of Barry Richards will feel like, working hard at 10k pace on tired legs. Any problems let me know. But a really strong week here.

Coach Simon🍊

123 POINTS TARGET

129 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

worthing10k

16 x 400 Meters

28 PTS

  • Z5
Went OK, travelled lite so no hrm, maybe bit fast on paper but felt threshold – hard but not flat out
HR suggest it was threshold. I can’t remember if we discussed your LT2. Mine is 165 and my max HR is the same as yours, in which case, definitely thresholdy. The logic is sound, how else can you run 6.4km at quicker than 5k pace? That’s why these sessions are likely to work so well. Excellent work Victoria.

Coach Simon 🍊
28 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Did Fri – few switcheroos this week!
Nae bother, top work on getting it done.

Coach Simon 🍊
22 Points

THURSDAY

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Done sat! Kept it pretty straightforward today, easy on legs but hard on upper
Nice. Your knowledge and awareness of when the legs need a rest will certainly help. I’m probably a bit too stubborn sometimes and have had some DOMs these past few weeks as a result.

Coach Simon 🍊
15 Points

FRIDAY

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sunrise

60 Mins Easy (Hills)

24 PTS

  • Z2
  • Z3
Really nice run that! Steady hill to top of Barley lane, sharp and steep back up over west hill on end. I haven’t forgotten strides, they will be done!
That does sound fun. I do like Barley Lane, especially one you get beyond Shearbarn as very quiet up there. Excellent work Victoria.

Coach Simon 🍊
24 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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michael-chichester

5km x3 Progression

40 PTS

Digging deep for last one, week def caught up with me! Ok tho, maybe smidge fast. Did a longer cool down
This session is all about replicating the second half of a 10k race. So we educe fatigue with the first 10k and then you have to dig deep, as you did. So when it comes to the turn around point at Cooden Beach hotel in the Barry Richards in a few weeks time you can remember this session and just repeat what you did hear in terms of effort. A great way to finish the week though, which was an excellent one from a training point of view, so great work Victoria.

Coach Simon 🍊
40 Points