Week Commencing: 27 APR 26

Choose Day👇

I’ve held back on the speed work for now until you ok the ankle. But I have put in some half marathon tempo work as hopefully that will be fine and is well within your capabilities. If you hit the pace target that should feel reasonably comfortable. Any other problems let me know but it’s a good week with 3 decent runs, strength work and the swim.

Coach Simon🍊

116 POINTS TARGET

101 Points

MONDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Im aware with this it’s three runs in a raw which is not ideal, I messed up last week training. I went super slow trying to focus on cadence and form and protecting ankle and knees. Quite happy with myself for taking home a run today (forcing myself to go super slow but with form) without ankle pain ,after yesterday scare. Managed to stay at the higher edge of Z2
Great news that you managed to get this done without any pain after yesterday. Slowing down is always good for the easy runs. Well done Benni. And yes ideally avoiding the consecutive runs is smart. If it falls that way due to rescheduling feel fre to reach out and I can tweak things. Sessions for the following week are added before the weekend so I won’t realise at that time how the schedule falls.

Coach Simon 🍊
24 Points

TUESDAY

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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philippa-wide

80 Mins Run

24 POINTS

Done, but I really struggled today. I haven’t slept well (some nights almost at all) since I came back from italy and I am quite exhausted at the moment. I managed to keep hr in zone 2 (average) and had good cadence though. But I was so tired that I thought about stopping at 40min, then at 60, eventually i started to feel a little bit better towards the end and did 85min to close on 12k. My ankle didnt hurt, which is good, im still wearing braces when i run. My knees were hurting but a manageable pain.
So sorry to hear you have not been sleeping and I really hope that changes soo. But respect for keep going and getting the whole run done given how you felt, that shows real mental toughness. Great news on the ankle as well. Hopefully next time we speak you’ve had a few good nights sleep. Well done Benni

Coach Simon 🍊
26 Points

FRIDAY

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Done!
Fantastic day of strength work. Well done Benni

Coach Simon 🍊
15 Points

SATURDAY

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alice

10K Tempo (HM)

36 POINTS

I didnt feel I waa ready with my ankle and general fitness for a tempo run. It hasnt been a great week, with lack of sleep and general stress. I run to the swimming pool (sheer barn on the east hill) 30min uphill, 3.8km carrying swimming bag, swam continuosly for 40min 1400mt, but also played in the pool with jesse for a total of 1h30, then run back, taking quite a few detours, 7km , 50min, downhill and uphill. So this week i have run 31km total.
That’s fair enough. You definitely will have hit the points target based on what you did today with the two runs and the swim. So that’s great. Well done Benni.

Coach Simon 🍊
36 Points

SUNDAY

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No worries Benni. Still a good week with over 100pts banked.

Coach Simon 🍊