Week Commencing: 13 July 26

Choose Day👇

Pacers day, so I had to include parkrun. Early conditions look decent. Great session Tuesday on the hills, but the rest we just reign it in this week, feels like this is needed, especially with the Pier to Pier approaching. We don’t want to be pushing too hard all the time. Any issues let me know. Keep smashing it though Conal.

Coach Simon🍊

115 POINTS TARGET

115 Points

MONDAY

gym-workout

Conal's S&C

15 PTS

Done
Great consistency with these Conal

Coach Simon 🍊
15 Points

TUESDAY

dead

Hills Pyramid

28 PTS

I was tired and hot and didn’t feel like running. Claire was the same and we ran together and encouraged each other. We made no attempt to hurry and kept it steady. I felt much better when we were a few minutes in which is normally the way.
“The Toxic Ten”. Refers to the first 10 mins of any run, especially on days you are not feeling it. The idea being never make any pre judgements about a run or session until you have been running for 10 mins and often how you feel, changes after the toxic ten. Good to see you and Claire to running and sometimes we need to ease back slightly on an off day. You got it done, which is the most important thing, so well done Conal.

Coach Simon 🍊
28 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 PTS

  • Z2
  • Z3
Very easy the morning after hills as watching football in the evening. Started so slowly and kept it easy all the way.
Sensible to have an easy run so soon after the hills. Well done Conal.

Coach Simon 🍊
12 Points

THURSDAY

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gym-workout

Conal's S&C

15 PTS

Done
💪

Coach Simon 🍊
15 Points

FRIDAY

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alan-corke

90 Mins Run

27 PTS

  • Z2
Your toxic ten note is so true. My first mile on a solo run is always barely out of a clunky walk. My first 3K were super slow and my last 3K were fairly quick and far more enjoyable. I did 100 minutes as I was running so slowly and kept this run took me ten minutes longer than it could have.
😂 Well done for getting it done though Conal. There will always be days like this. Job done though

Coach Simon 🍊
27 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Typical solo easy run. First few km around 10’30”/ mile pace. Then from 6K onwards gradually quicker each Km and running a comfortable parkrun pace by the end. First 2/3 of run in zones 1 and 2, then creeping into zone 3 for the last 20 minutes. As for P2P, I feel I should run it at 7’30” min/ mile pace to see how the marathon will feel in December. Stu is away but he would be considerably quicker than me. It all depends on the wind direction and the heat of the sun. I will aim to keep up with Matt Ripley for the first five miles. Then I should be well settled and can take it from there.
Ah yeah, Matt Ripley, he’s running well. I like that idea. Turns into a really good marathon session. Looks like the wind

Coach Simon 🍊
18 Points