Week Commencing: 13 July 26

Choose Day👇

160 mins the week before P2P is a lot, but that’s because we have bigger goals than that race. But if come Sunday you are feeling fatigued, then we can cut that short. But as long as the easy miles are easy and Z2, hopefully this week doesn’t feel too bad. Not much in there in terms of higher HR stuff and even Tuesday if paced well is not as demanding as it looks. Any problems let me know. Keep up the great work Michael.

Coach Simon🍊

148 POINTS TARGET

140 Points

MONDAY

rest-day

Rest Day

0 PTS

Rest done! Needed after 30k the day before, my legs were so tight!
I’m not surprised, the importance of these rest days increases as the training gets tougher.

Coach Simon 🍊

TUESDAY

michael-chichester

6 x 1km Reps (10k)

27 PTS

Solo efforts are so much harder, I wanted to give up after 3k but had a good talking to myself and got it done, I actually enjoyed the final 3k more as I changed the route in Regents Park! Stats below are for the 6 x 1k
Love the stats, great pace. I’m heading out for a solo efforts shortly, they are tough, but build mental resilience and then when we do find a pack in race day, the same pace will feel so much easier. Great work Michael.

Coach Simon 🍊
27 Points

WEDNESDAY

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 PTS

  • Z2
Even with the gym air con that was a very sweaty workout Dud the stair climber first as it was empty, legs were feeling it in the S&C!
I think there must be different settings on the air con as this week was the worst yet. I was flooded. But always feels like a good workout when you combine the two. I might mix up the exercises soon as I’ve added in a bit of single leg work and plyometrics which I think is really helping. Currently reading a really good S&C book which will hopefully improve my knowledge and help the team.

Coach Simon 🍊
24 Points

THURSDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Got 50 minutes done in and around Regents Park, not quite 60 minutes as I got up late!
The minutes and points all add up. Well done Michael. I wonder if you’d consider heart rate training? I think at times you’ve probably done easy runs and tempo sessions too hard, and that leaves you fatigued for key sessions. I think in prep for London in particular it could be a really good switch up. I’m loving it to be honest.

Coach Simon 🍊
15 Points

FRIDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 PTS

  • Z2
Legs and arms done as was away on business in Birmingham Friday morning and out in London Friday evening, but squeezed it in!
Great work for squeezing it in. Every point counts towards our overall fitness. Well done Michael.

Coach Simon 🍊
12 Points

SATURDAY

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andy-alice

40 Mins Run

12 PTS

  • Z2
52 mins done including an undulating park run at marathon pace to bag a few points for the missed session Friday.
I like your thinking. 20pts banked as a result so that increase in pace makes a big difference.

Coach Simon 🍊
20 Points

SUNDAY

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beachy-head

160 Mins

48 PTS

2:25 done, strava says 2:15 as I kept stopping and starting my watch, recipe for disaster, yep lost 10 minutes somewhere! Not quite the full time but still qa lot to be on my feet, thoroughly enjoyed it.
You did really well to get that time in around London as I imagine there are always going to be distractions and hold ups. But yeah, really pleased and a pretty cool place to run.

Coach Simon 🍊
44 Points