Week Commencing: 6 July 26

Choose Day👇

Big race week with the 10k Sunday. I think a few others on the team will be up there in London at the weekend. I think this is an excellent chance to run a PB. The best advice I could give for Sunday is see if you can find a 55 minute pacer and just follow them. I feel like that is a time you could achieve the way you are running right now. Tuesday with the team in the park and the other two runs just keep super easy this week, especially Friday, keep that easy. Any problems let me know but keep up the great work Xuilan

Coach Simon🍊

112 POINTS TARGET

112 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

dead

5-5-5-2-2-2-2-2

27 PTS

  • Z6
  • Z7
Didn’t use my watch but at the end I didn’t feel tired or stressed.
That’s ok. When in a group you get a good idea of how well you are running from the others around you and it looked like another excellent session. So really well done Xiulan.

Coach Simon 🍊
27 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
Joined Kevin’s run this morning. Didn’t open my watch but went all the way alongside Louise Weatherly. Ran well within myself.
That’s good. Lou ran well and that’s about right for an easy run. Great that you were able to join Kev’s group.

Coach Simon 🍊
18 Points

THURSDAY

Loading...
rest-day

Rest Day

0 PTS

FRIDAY

Loading...
alan-corke

90 Mins Run

27 PTS

  • Z2
An early run along Bexhill sea front for 90 minutes, total distance of 13.34 km at an average pace of 6.45 min / km. Felt I ran within myself, On Sunday I have been allocated an area with 60 min pacers.
Love that pace. Just what we want for these easy runs, especially with Sunday on the horizon. In terms of Sunday, I think you’re better than 60 mins so ignore those pacers and if the opportunity comes to join an area where there are 55 min pacers, be a bit sneaky and join that. They really police these things, too many runners to do that and I think it would really help you to run with a pacers group. If not, just run at your own pace, keeping it steady and first, to save energy for a strong finish. But I certainly feel you have a time of around 55 mins in you. Very best of luck Xiulan, you got this. Have a fabulous weekend.

Coach Simon 🍊
27 Points

SATURDAY

Loading...
rest-day

Rest Day

0 PTS

SUNDAY

Loading...
group

10K Race

40 PTS

Despite the heat I felt that I ran well within myself to post a personel best time of 55.37 minutes. Too many people and not enough gaps just after crossing the start line.
That’s great to know you ran a PB but have more in the tank. The Barry Richards coming next month is always a fantastic opportunity for a strong 10k time. So perhaps one to target to go even quicker at. Congratulations though on your new 10K PB. Really well deserved for your hard work and commitment to the plan.

Coach Simon 🍊
40 Points