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Road Relays

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20 Mins WU @ Easy Pace (RPE: 2)

2 Miles @ <3k Pace (RPE: 8-9)

20 Mins CD @ Easy Pace (RPE: 3)

Pretty much max effort for 2 miles. A good warm up and cool down are extra important here.

Very best of luck. Hope you have a cracking race. Watch out for the bumpy ground and if you can get a good WU & CD in that will always help.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

This was bloody hard work given the short distance, way out of my comfort zone. It was quite fun though, total chaos at the start and for handing over the batons, hectic and mad – but fun. Did a loop for a warm-up (~10mins) which was really helpful, then did some drills and four lots of strides before my leg (not logged) which also helped. I was last as I went quickest on the recent 10k, was not too confident seeing the state of people finishing their legs! Strategy was run as quick as I could without falling over or hitting other runners. Downhill sections felt good and fun, fieldy bits were not great due to the infamous ruts, then the uphill bits were really tough, felt like I was running backwards at points I slowed down so much. Managed a quick sprint at the end, finishing my leg in 7:18 (quickest of our team and only 14s slower than Will Withcombe). That’ll do. Did a km to cool down before stretching. Felt worse than after finishing a half marathon! Ha.
Sam Davies
Love the feedback (as always). Your time did stand out to me when I saw them written down as was very impressed. If you’re comparing yourself with someone like Will (who has a 16:05 5k time, albeit a while back) then you know you’re doing something right. I might try and get the Team involved in these next year although wary not to tread on the toes of Hastings Runners, but seems like it could be fun. Excellent running Sam and glad you’ve not twisted an ankle on those ruts!
simon-linklater

Coach Simon