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Rye 10

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10 Mins WU @ Easy Pace (RPE: 2)

10 Miles @ HM Pace (RPE: 5-9)

10 Mins CD @ Easy Pace (RPE: 3)

With the hills, I’ve found half marathon pace is the best we can hope for here, but obviously that will fluctuate greatly depending on the section you are on. Dig deep up the hills and focus on good form.

Don’t push too hard here and walk the hills. With that in mind I have changed the training load (on the spreadsheet). I didn’t want you to add up the load on the dashboard and question why you were doing so much. Just try and enjoy being part of this race. No targets. Light and smooth on the flats.

simon-linklater

Coach Simon

FEEDBACK

7.5

ENJOYMENT

9

RPE

10:11

PACE

Certainly was out for a PB, but knew my previous were 1:48 and 1:50 (last year). I enjoyed it probably because of the achievement for me, ( and a few people I caught up with or came in before 🤫). I still walked all the hills, and it became a joke passing Kelly and Nick, Jodie…. On the downs, (mile 8 😱) and then passing me on the ups. Taped my knee, but half way the sweat made it fall off, and took sensible pain killers, but nothing since, so that’s a positive too. I’ll be at ASPT Monday (🫣) but it will be stretches and taking it easy. Tuesday morning sea swim and Tuesday night efforts ( but I’ll listen to my body) with Jamie.
Su Sparkes
Fantastic effort and so pleased you had that level of enjoyment. A really impressive time given you walked the hills as well. I think I’m just happy you’re at this level you can not only take part but actually clock some very good times. That’s the most important thing for me. Great job Su.
simon-linklater

Coach Simon