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Dover Intervals

LOAD: 40

4 Miles WU @ Easy Pace (RPE: 3)

Intervals as per group (RPE: 8)

3-4 Miles CD @ Easy Pace (RPE: 3)

With your extended warm and cool down this currently earns 40 training pts. If anything does change (shorter WU, less intense session), let me know and I can tweak one of the other runs later in the week.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Double run day- 10k treadmill, 47:05 average pace 7:32. Club track session 9×2 min on/off + CD- 6.08mi, 40:58 ( no elapsed time) average pace 6:44, HR 155. Reps average pace, 5:49, 5:46, 5:54, 5:51, 5:53, 5:49, 5:46, 5:40, 5:37. Felt amazing and committed to every rep. This may be the confidence boost we need for the upcoming 10k.
Adam Judd
Love this. Are you offended by swearing, cos I would love to swear here just to emphasize how good this is 😂 **** yeah!! Every reason to feel really pleased with this and I think this is kind of why, when Sunday didn’t go as well as hoped, we move on and go again, cos the next good session is never far away. From what you’ve produced in training in the past month I feel like the improvements are happening and it’s so pleasing to hear how good you felt too. Superb work Adam.
simon-linklater

Coach Simon