Week Commencing: 13 July 26

Choose Day👇

Back on it. The plan was originally 20 x 30 second hills on Tuesday but the team are doing a great session over near track if you can make it over. Pyramid hills, tough but you get the support of the rest of the group. Let me know if you’d prefer to do the shorter reps. Then it’s a case of keeping that aerobic base in tune with back to back big weekend runs. How confident are you with P2P pacing? Because that’s one thing we could add in if you wanted to practice that ahead of next week. Any other issues just shout.

Coach Simon🍊

178 POINTS TARGET

182 Points

MONDAY

me-1-post

30 Min Tempo (HM)

24 PTS

  • Z4
Really enjoyed that one and it felt reasonably comfortable up until the final 5 minutes. HR stayed under 170, so I’m happy with that. Yes, relying on watch for HR data, but may well get an arm strap soon. I was asking Louis about his the other day.
Yeah good pace. The HR data here did suggest you were working a little harder that we’d like, but that could be the heat or inaccurate data, so I wouldn’t worry too much about it. A good way to start the week. Well done Joe.

Coach Simon 🍊
24 Points

TUESDAY

bonfire

50 Mins Run

15 PTS

  • Z2
A very enjoyable early morning 50 mins run, keeping the pace nice and low, after last night’s speed session
Nice job Joe. Just what was needed in between your speed session sandwich.

Coach Simon 🍊
15 Points

WEDNESDAY

si-1-mile-3

5k Race

26 PTS

Absolutely loved that. Was great fun being part of a great race, with a cracking bunch of lads. Very happy with how I kept a similar pace on the 2nd leg, as I did on the 1st. My legs are definitely not back to where they were prior to my 2nd GUC attempt, but still very happy that I can be running at 6:10 a mile less than 2 after completing 95 miles. Really happy with how this training week is going
Love it, so pleased you enjoyed it so much. It’s important to have runs like this in the plan too and not get too obsessed with our goals. Given what you’ve done in recent weeks and the limited speed work you do, bloody impressive splits as well. Awesome work Joe.

Coach Simon 🍊
26 Points

THURSDAY

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rest-day

Rest Day

0 PTS

Bike ride to work and back. 40 mins in the morning @ 124 HR. 52 mins @ 109 HR in the evening. The head wind on the way home absolutely fucked me 🤦🏻‍♂️😂
Nice, a few pts on the table, they all count. Cycling into a headwind is never any fun.

Coach Simon 🍊
9 Points

FRIDAY

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gym-workout

Joe S&C Session

12 PTS

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
Hip thrusts swapped for kettle bell swings. No leg curls, calf raises or Russian twists. 20 mins on the magic steps. Energy levels are very low this morning. On reflection maybe riding to and from work yesterday wasn’t a great idea, but I’m trying to get out on it at least once a week and yesterday was my only opportunity
Kettlebell swings are good. The ride banked you extra pts, so easing off slightly here was fine.

Coach Simon 🍊
18 Points

SATURDAY

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su-sparkes

140 Mins Run

42 PTS

  • Z2
Massive struggle from mile 5 onwards. Think I may be coming down with something or my body’s trying to fight something off, as it’s weird how nackered I’ve felt these last couple of days. Still got the session completed and 10 mins more, as I got tomorrow’s and today’s mixed up!
Does seem odd. But as you say, got it done. Hopefully felt better Saturday. Well done though Joe.

Coach Simon 🍊
45 Points

SUNDAY

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sam-serpent

150 Mins

45 PTS

  • Z2
What a difference half a day makes and not wearing a brand new pair of shoes! That felt so much better than yesterday. Exactly the same HR, but there was 900 ft of hills in there and the pace was 20 secs a mile quicker. I’m very happy with how this past week has gone…I’d say one of my best training weeks for quite some time…at least it feels that way.
So pleased this was a big improvement on yesterday. Yeah apart the weeks you done a big race, it was one of your best training weeks since I started keeping data. 180+ pts is huge. I’m around 140 at the moment and constantly knackered 😂 Awesome work Joe.

Coach Simon 🍊
45 Points