Choose Day👇

I really like this week’s schedule. It;s a lighter week with next weeks race in mind. Sunday’s sessions feels like perfect prep for that a chance to practice target pace if you want to dip under HM speed. Then the Wednesday track session is a beaut. Lots of the team did at track last week and my Tuesday bunch will be doing it this week so you’re in good hands. Should be one of the quickest smashing it out to be honest, although we don’t need to comparing ourselves with others. Any problems let me know. Keep up the great work Dan.

Coach Simon🍊

140 POINTS TARGET

145 Points

MONDAY

30 very easy minutes completed after watching Poppy singing Xmas songs in the school playground
Ah bless. Such a nice age. Not that I have kids, but my girlfriends 17 year son who lives with us a real dickhead 🤦‍♂️😂 Well done Dan.

Coach Simon 🍊
9 Points

TUESDAY

gym-workout

Dan's S&C

15 POINTS

S&C completed whilst having Rocky 5 on in the background
A good film or program can make such a difference. I’m into darts so pretty much every spare minute I get right now is catching up on the highlights from the Worlds. Great work Dan.

Coach Simon 🍊
15 Points

WEDNESDAY

400reps

8 Mins & 60s

26 POINTS

Fast and tough little session. Felt pretty strong throughout. 10 min warm up before track 5 mins warm up on track 8′ at 6:10 pace 60s started at 5:55 pace and finished around 5:40 pace 8′ at 6:00 pace First 8′ felt controlled The 60s felt controlled but put more effort in as they went on Last 8′ I was definitely working and HR showed that. Through a mile it felt controlled but I pushed the last part. All in all, another good session. Strength and speed feels like it’s coming back 🤞
I’m not just saying this to suck up, but probably at least 20 of the team have done this session in the last 2 weeks and your splits were probably the best. You kept an element of control in the 1 min reps which meant you could actually speed up on that last 8 mins, whilst the rest starting to flag and drop off pace. And that’s what this session does, it really teaches you to focus on good pacing so you can maintain it in those final 8 minutes, so excellent work Dan. Really pleased.

Coach Simon 🍊
26 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

Horrible day for weather in Peterborough so the switched rest day was lovely. Normal day at work then some good takeout pizza for the mother in law’s birthday.
I think it wasn’t just Peterborough that endured the worst of the weather so a very good idea to switch things up. Smart thinking

Coach Simon 🍊

FRIDAY

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philippa-wide

45 Mins Run

14 POINTS

gym-workout

Dan's S&C

15 POINTS

Day off work and once I dropped Pops at school and the wife at work I went to the gym for a change. 10 mins warm up on bike. 30 mins S&C. Had some lunch and then took the dog for a walk. Washed 2 cars. Just done 55 minutes easy with a friend in the sun. Now off to collect Pops from school. Busy little day.
Nice little routine there. I always wonder how working parents get anything done between the school drop off and pick up. Sounds like a decent workout day though with some additional bonus points for fun.

Coach Simon 🍊
32 Points

SATURDAY

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parkrunpacing

Easy parkrun

9 POINTS

Easy park run complete (plus a tiny bit extra)
Well done Dan. I did have to check Strava just to see what your definition of “tiny” was, but I agree it was a good choice of words on this occasion. I know some of the team would bluff me and used that word when doing an extra hour of something 😂

Coach Simon 🍊
10 Points

SUNDAY

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hove-10k-1

3 x 3 Miles

53 POINTS

Solid long run and good effort. Was a little nervous about this one as I keep getting worried about hitting the paces. However I ditched the nervousness and ran too effort with a small eye on pace. As long as the effort was there the pace will be what it will be. Ran from my house to the lake, did 5 laps then ran home. The pace ended up around 7:15-7:35 ish. After the long run from last weekend where I missed the last 2 miles my aim was to complete and to finish it. I actually ended up enjoying it.
A really solid session. I think sometimes that approach is better and the pace will take care of itself over time as you continue to see gains in your fitness. Were you training for a specific half marathon time in 4-5 weeks then the pace would have been more important, but that’s not the case here. A good practice for next weeks race as well. Great work Dan. Strong finish to the week.

Coach Simon 🍊
53 Points