Week Commencing: 6 APR 26

Choose Day👇

Some of us will be meeting up Monday evening for a little session if you wanted to join. There is also the HR Spring 5K on Wednesday as another possibility, if you are free? Let me know if that one appeals and we can switch things around. Another strong week though as we continue to lay down the foundations for progression.

Coach Simon🍊

84 POINTS TARGET

85 Points

MONDAY

si-1-mile-2

16 x 200 Metres

20 POINTS

16 x 200m at 44 – 47 secs each. Ouch. Thanks Simon!
I love 200s. A chance to run at a pace that we just don’t get to do otherwise. And it’s even more fun to get such a great group down there. So thanks for running. To be clear. My Tuesday sessions are £2. This week because of the HR race I cancelled that and just did a Monday session (no track) which was free to everyone. But thanks for the £2, we can credit that to last week. You smashed it and really helped Lou too and that’s one of the added benefits of running in a group compared to running solo.

Coach Simon 🍊
20 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

Not sure how to move from Wed to Fri. My quads and glutes still pretty sore after Monday’s session. Am going to leave strength training today and pick up on Saturday if all feels good.
Yeah sensible to take that extra rest if need be. I can always reschedule stuff if you want, just drop me a message, only takes me a few seconds. Hope the legs are better recovered now (Friday)

Coach Simon 🍊

THURSDAY

Loading...
pett-xc

60 Mins Run

18 POINTS

Stretches done. Run @ 6:45/km for just over 10km, 70 mins. In zone 2 for 73% of time compared to last week’s 10km at same pace for which I was in zone 2 for 10% of the time.
Yeah heart rate data looks great hear and only spiked up an over the hills, so perfect pacing really and just what we want for the easy runs. Should mean a quicker recovery along with getting all the aerobic benefits we want from these sessions. Well done Matthew.

Coach Simon 🍊
21 Points

FRIDAY

Loading...
30s plank 30s wall sits All done.
Great work Matthew. 30s is decent to start with and you’re slowly build it up.

Coach Simon 🍊
6 Points

SATURDAY

Loading...
rest-day

Rest Day

0 POINTS

Slightly reduced split squat – 7 reps for each leg to avoid twinge as run tomorrow. All done.
That’s fine. Again tweaking it to suit your current level is sensible. Well done for getting it done Matthew.

Coach Simon 🍊
6 Points

SUNDAY

Loading...
sam-davies-1

100 Mins Run

30 POINTS

16.7 km run, 6’28″/km, 1hr 47 mins. Will do stretches tonight. Update: was away this weekend. Missed stretches. Will do today (Mon 13th)
Well done Matthew. That’s a strong run and an excellent finish to the week.

Coach Simon 🍊
32 Points