Week Commencing: 13 July 26

Choose Day👇

Two really good sessions this week. One speed focused, the other half marathon target pace. This is one of 4 more big half marathon sessions before Nottingham and Peterborough. So only 4 opportunities to make that difference to your half time. So use that thought to motivate you to execute well. We’ve got 152pts on the table here, which is 15 over your average on plan, so you can see why this week will help you make gains. Any problems let me know. Keep up the great work James.

Coach Simon🍊

150 POINTS TARGET

150 Points

MONDAY

gym-workout

Home Legs/Core

10 PTS

Good strength workout, legs recovered well from Sunday. Stretches done after,
Fab work James, glad you are feeling strong.

Coach Simon 🍊
12 Points

TUESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Switched to easy run today as went out after work & it was quite warm. Run felt good & very easy. Legs felt good during strides at the end.
No worries. Still good to get points on the board and glad the strides went well.

Coach Simon 🍊
22 Points

WEDNESDAY

spin-class

45 Mins Solo Spin

15 PTS

  • Z4
Good hard class, worked hard in the heat with heart rate getting high for on the bike & good average power output.
Legs feeling strong.
Awesome work James, sounds like you were working hard and that feeling of strength is priceless

Coach Simon 🍊
15 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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gym-workout

Home Legs/Core

10 PTS

dead

8 4s & 2s

26 PTS

Really good but very tough session. Found the first long rep difficult but I’m pleased with the difference between the reps.

8 Mins
Heart Rate: 165
Pace: 4:19
RPE: 8

4 Mins
Heart Rate: 167
Pace: 4:06
RPE: 9

2 Mins
Heart Rate: 165
Pace: 3:59
RPE: 8

Stretches done when I got back

Strength done in the evening, felt good & comfortable
Great work James, good to hit some very good paces in those last two reps. And glad you enjoyed it. Top work on the stretches and strength work too. A fantastic day of training.

Coach Simon 🍊
38 Points

SATURDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Good easy run, felt very comfortable with second half being Parkrun.
Legs felt good through out, just a nice run this morning.
Trying to get back in the habit of filling this out everyday as things have been a bit busy
That’s ok, I appreciate the feedback takes time. Sometimes if it’s an easy run like this that goes to plan a 👍 does the trick. The stats help me see that it was executed well.

Coach Simon 🍊
18 Points

SUNDAY

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simon-half-marathon

4 x 3km

45 PTS

  • Z4
Really good session & hard work towards the end. Pleased with the consistency & probates another in the legs if needed.

Pleased with how I feel at the end of a big week.

Interval 1
Heart Rate: 160
Pace: 4:39
RPE: 6

Interval 2
Heart Rate: 161
Pace: 4:42
RPE: 7

Interval 3
Heart Rate: 162
Pace: 4:42
RPE: 7

Interval 4
Heart Rate: 162
Pace: 4:39
RPE: 7

That’s how you execute a session. Thanks for the breakdown as well. I think that’s really useful and we can look back at these if repeating sessions in the future, but the consistency with the splits and the heart rate is very promising. Great work James and another excellent week. As someone currently working at 140pts I know how impressive this is.

Coach Simon 🍊
45 Points