Choose Day👇

Two pretty big sessions this week, so we keep the easy runs a bit shorter to make sure we don’t overdo things. But the fact we are not pushing to pace too much is sensible in my opinion. Plenty of time to change that post London marathon. For now it’s about that week in week out consistency which makes all the difference in the long run. Keep up the great work Phil. Training at a really good level here right now, so no need to do any extra. I’ve delayed the recovery week by 7 days so you can take it when travelling.

Coach Simon🍊

140 POINTS TARGET

141 Points

MONDAY

Completed as planned.
Excellent work Phil

Coach Simon 🍊
10 Points

TUESDAY

alice

10K Tempo (HM)

36 POINTS

Completed as planned. Easy w/u and c/d – 2.6 m (4.2 km). 10k @ average 8:14/m with splits of 8:15, 8:14 (x3), 8:13, 8:15 & 8:19. Heart rate ave 152 BPM – started at 155 and then flattened at 152. Cadence 184. Vertical oscillation 8.2%
Excellent session. Very nice pace and HR under control. Good to get that little bit of speed in the legs without going crazy. Nicely done!!

Coach Simon 🍊
36 Points

WEDNESDAY

Simon – felt I needed a day’s rest before the long run this week, so I have combined the S&C session and today’s session to have tomorrow off. It also helps me as I have a minor procedure tomorrow (local, not general). Sorry not to have given you notice, but I only decided yesterday evening. So, I completed 35m easy running today and will add the other 15m onto Sunday’s run as I have lots of time in Sydney and it will be great to get out for a jog.
Hi Phil, not a problem at all. Appreciate you letting me know. To be honest small changes like this are fine. The key to these plans is that consistency (similar pts) week in week out, so the odd change won’t make a difference at all. I’ve tweaked the dashboard to reflect this and added 20 mins onto Sunday (15 will be enough, I don’t have a 35 min run on the system)

Coach Simon 🍊
20 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

Completed on Wednesday 11th
😁 I’m always happy to update the dashboard, I quite like it being neat and tidy. There is also a reschedule button (doesn’t work properly on Android phones unfortunately) that means you can shuffle stuff around your self, but always let me know if you do that.

Coach Simon 🍊

FRIDAY

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lindsey

8 x 1 Mile On/Off

54 POINTS

Plan exceeded Elliptical 10 min 16.0 miles plan – 16.5 achieved 8 miles at MP plan (9 achieved) 8 miles easy (7.5 achieved) Ave MP pace 8:50/m – feels right Run was ok but interrrupted by toilet stops. Felt blisters from 14miles so will use more foot cream next time
Just an extra 4pts banked there. So not too bad. Going over a little is ok. But imagine if you and Chris were exactly the same level and you worked harder than him and what I advised, only to run slower in the marathon, you end up kicking yourself, hence why I think it’s important if you can to stick to the schedule as closely as possible. Then any results are then totally my responsibility. I’ve definitely found those who are smart with their training get just as good, if not better results than those doing more. Lovely to chat to you today as well, hope you have a safe flight. And I should have started with really, excellent work on the session. 16 miles is some going. Great work Phil.

Coach Simon 🍊
58 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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philippa-wide

45 Mins Run

14 POINTS

Elliptical w/u (10m).Nice run this morning in Sydney … may even beat Hastings when you have the Opera house in the backdrop :) 4.5m at 10:03/m
Great work Phil. Yeah Hastings wasn’t great today as pretty windy. But we are blessed down here, a great town to live in as a runner. Glad you enjoyed this and another excellent week

Coach Simon 🍊
17 Points