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8-6-6-4-4

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10 Mins WU @Easy Pace (RPE: 3)

8 Mins @ 10km Pace (RPE: 7)
2 Mins Recovery

6 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

4 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

10 Mins CU @Easy Pace (RPE: 3)

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

Tuesday evening team session.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

RPE

PACE

Seamed to struggle with this today just couldn’t get the legs turning over, done the first rep into the headwind just couldn’t get the pace where I wanted it but ya can’t run well all the time can ya.. Turned back with the wind and managed to get the pace back but it felt hard to be honest, the legs weren’t really there today but still a good session and another one ticked off.
Stephen Gates
These days and sessions do happen. Plus 2 days after the hills as well, not to mention the Sunday run. So probably just a bit of cumulative fatigue. It’s a tough session too, especially solo. You have to really stay focused and work hard mentally which itself can be tiring. Session done so that’s the main thing. Well done Steve.
simon-linklater

Coach Simon