Week Commencing: 29 June 26

Choose Day👇

Tuesday with the team working on 5k pace and quicker. On Friday we extend the tempo run to 40 mins, this is the last chance to practice your 10k pace ahead of the Saucony race in London. Then keep the Wednesday run and Sunday long run very easy. Keep doing your additional exercises as well. You’re done great Xiulan. Keep it up.

Coach Simon🍊

116 POINTS TARGET

116 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

dead

8 4s & 2s

26 PTS

Enjoyed the efforts and managed them within myself.
Awesome running Xiulan, best tip for these sessions is find someone like Michelle who is a little bit quicker and stick with them. You did great though.

Coach Simon 🍊
26 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
Before joining the breakfast run I did a 10+ warm up even though I expected a full hours run. In the event my watch recorded a duration of 50:06 for a distance of 6.85 km at an average pace of 7′ 19”
Well done on the extra 10 mins. Worked out perfectly in the end to hit the 60 mins you needed. Nice to run at a slower pace and that would be normal with hills thrown in.

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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louise-cavill

40 Mins 10K Tempo

36 PTS

I ran from Park Run start to Bexhill and back. 10 / 40 / 10 minute runs on same duration. Managed 9.85 km total at an average speed of 6.10 km / hour. Felt as though I ran within myself.
Great work Xiulan, the pace for the tempo section was really good, especially doing that solo and sets you up nicely for the 10k coming up next week.

Coach Simon 🍊
36 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
2 hours from Dordrecht Way for a distance of 17.65 km at a pace of 6.47 mins / km. Ran a pace that didn’t put any strain on me.
Perfect, especially on a warm day. I really like this sort of pace for the easy runs. And hopefully you noticed the difference that if felt that bit easier. Great work Xiulan. An excellent week of training.

Coach Simon 🍊
36 Points