Week Commencing: 6 July 26

Choose Day👇

I’ve tweaked the schedule based around your message. Depending what you do Tuesday we may need to tweak the Saturday session slightly to make sure we hit the points target. Obviously we won’t know until after Tuesday the demands of that club session. But that’s ok. If it’s low volume then ramp up the intensity a bit. Anything less than 20 mins of work you want to be running quicker than 5k pace.

Coach Simon🍊

124 POINTS TARGET

79 Points

MONDAY

Great work Laura.

Coach Simon 🍊
2 Points

TUESDAY

dead

Club Intervals

28 PTS

  • Z5
  • Z6
Didn’t go to grass track 5 of us decided that the shady park was a better place for intervals. Session was 4 x 700 m 5k effort 500m float 1 – 4:21 176 2 – 4:33 176 3 – 4:41 177 4 -,4:44 177 Then 500 m hard 500m float 1 – 4:33 177 Float heart rate was averaging mid 160’s Called it a day after this as it was just ridiculously hot and didn’t want to mess things up for later this week. Heart rate peaked at 184 in the session so worked hard even if paces don’t reflect. Did short jog to start point and we decided to walk back to cars.
Decent session in the end. In fact using floats rather than static recoveries makes a big difference too. This heat is proving challenging, but hopefully there won’t be too much of it left. Great work Laura.

Coach Simon 🍊
25 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
In the shade heart rate was where we want it just jumped immediately in the sun but to get the 60 mins averaging 150 I am pleased with feels like a small glimmer of hope that there has at least been some heat adaption. I cannot wait to be in Yorkshire two weeks from now where it is due to be 18 degrees and rainy.
Just the thought of you begging for rain during the summer made me chuckle a little bit. I do get it. I was roasting on my session yesterday. It’s made me realise that I will never moan about winter again. But glad this went well and like the thinking behind the effort and hr now. Really training smart and not overdoing it in these sessions. Well done Laura.

Coach Simon 🍊
22 Points

THURSDAY

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Got to gym and a good session in despite short on time due to club defibrillator training. Calves are no longer feeling like a weak point after a lot of work in the past few weeks.
That’s great news. One of the highlights of my year was when one of the lads I coach said “sir, you have really good definition in your calves” 😁😂 Consistency is king and I was looking at your plan thinking about what we could possibly tweak and a 2nd gym session would potentially allow you to reign in the running slightly and continue to progress. But that would be personal preference. But the more I research S&C the more important I believe it is. Especially as we get older.

Coach Simon 🍊
12 Points

FRIDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
This was done at the wibbly wobbly log jog, 50 mins not 60 but due to elevation and terrain (very technical with bomb craters to go up and down) HR was a bit higher than it should have been so hopefully it all evens out. Real novelty to feel that fresh at the end of the race.
Glad you felt strong at the end. I do quite a lot of races at easier efforts. Nice way to do it. Extra effort definitely accounts for the missing 10 mins. Great work Laura

Coach Simon 🍊
18 Points

SATURDAY

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simon-half-marathon

4 x 3km

45 PTS

  • Z4
Out the door at 4am for suitable temperatures this did mean 8 hours between finishing the race and this session but I think this was easier than waiting until after parkrun and running in the heat. Reps 1, 2 and 3 all on pace, rep 3 a bit of a grind but manageable. Rep 4 the legs had absolutely nothing left it was a little out both on pace and heart rate but the effort was there, pleased I stuck it out to the end of rep as it would have been easy to have tapped out on rep 4 but it was fatigue not injury so pushed through to end. Stretches were much needed

SUNDAY

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rest-day

Rest Day

0 PTS