Week Commencing: 29 June 26

Choose Day👇

I’ve taken out the speedwork and reduced the time slightly to give the hamstring a bit more time to recover. I have a question regarding the injury. If you have a busy day at work on the road, do you stretch at the end of the day? Even 5 mins in a day where you’ve not been mobile can make a big difference. Something that just crossed my mind and might be worth considering. Hopefully the niggle clears up quickly.

Coach Simon🍊

79 POINTS TARGET

67 Points

MONDAY

rest-day

Rest Day

0 PTS

Thanks for nudge on stretching. Trying to keep concious of that.
No worries. I’m looking into some mobility exercises now which may help too.

Coach Simon 🍊

TUESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
10.79km. 66 mins. Felt a little tightness and eased off and walked a little, then picked it up again. All good.
Sensible, Don’t be afraid to ease off as well. HR and RPE suggest you’ve worked too hard here. Don’t be worried about the pace on these sessions, I’d much rather the HR and RPE be in Zone 2 than the pace.

Coach Simon 🍊
18 Points

WEDNESDAY

No strength and conditioning today.
No worries.

Coach Simon 🍊

THURSDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
10.34km. 65 mins. Felt fine, not pushing but heartrate a bit higher than zone 2. Maybe the heat?
Yeah again, I’d be inclined to slow it down a bit. If you’ve got a heart rate monitor that is, then focus on that. RPE again a bit too high for an easy run. Pace will naturally be slower in the heat. I saw a sub 15k runner doing an easy run at 6:05 per km last week.

Coach Simon 🍊
20 Points

FRIDAY

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No strength and conditioning.

SATURDAY

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rest-day

Rest Day

0 PTS

Only did stretches this week. Wanted to give hamstring a rest. Work gruelling at moment so not as much sleep as usual. Just being careful.
That’s an interesting point you make. If you’re not sleeping as well then you’ll definitely be more susceptible to injury.

Coach Simon 🍊

SUNDAY

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alan-corke

90 Mins Run

27 PTS

  • Z2
15.02km. 93 mins Again some tightness so stopped at about 8km and stretched hamstring. Walked a little then rest of run fine. Heart rate higher than ideal but felt that was probably heat related. Felt fine aerobically.
Some similarities this week with the runs. So feedback would be very similar to the others, but as you highlighted too, could be heat related. Glad you were able to cover the time despite the hamstring. So great work Matthew. A good weeks work.

Coach Simon 🍊
29 Points