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10 x 1km Reps

LOAD: 41

2km WU @ Easy Pace RPE: 3
10 x 1km @ 10k Pace RPE: 7 (120 Secs)
2km CD @ Easy Pace RPE: 3

The opportunity to hit your 10k goal time in one session, albeit with rests in between. But this is a really good session for those of you with a specific goal time in mind for 10k.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Plenty to digest on this one 😖 First, unfortunately, my ex’s mother died on Wednesday, so my time with the kids obviously extended on another day which meant the 60 mins didn’t happen. Getting into this run, shortly after starting I had a massive headache which I don’t often get. However it appears that the headache was masking my knee because as the session went on my headache faded but I started feeling my right knee becoming tight and then sore/tender. I had to call it after the 7th rep, and even then cut the cool down short too. Pain appears to be in right knee cap during movement (it’s not there when still in either a straight or bent position)
Jamie Tiltman
Sorry to hear about that news. Obviously there are times when running has to take a back seat, so no worries about that. With the knee, that would be a concern for me. Personally I would consider resting for a week ahead of the Great South. You’re due a week off after the Great South as the plan will be complete. I’d be inclined to take that week now. Skip XC on this occasion and that might make things worse and you don’t want to risk missing the GSR. Then all being well, we can jump straight into a new plan, albeit with a very light first week, rather than having that break that is currently intended. If you keep pushing now then you risk making the knee worse, missing GSR and effecting your training going forward, when 1 week rest could be all it needs, especially after HHM (sorry about all the acronyms). Drop me a message and let me know what you think.
simon-linklater

Coach Simon