Week Commencing: 4 May 26

Choose Day👇

Another strong week. Everything a good plan should have. Speed workout (it’s a good one Tuesday), the easy run, strength work, a long run and even the stretching. If you tick them all of you should continue to make some decent improvements. Any problems let me know but keep up the great work Matthew.

Coach Simon🍊

94 POINTS TARGET

94 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

4′ @ 4’39” ** 3′ @ 4’35” – 4’35” ** 2′ @ 4’25” – 4’30” – 4’26” ** 1′ @ 4’15” – 4’07” – 3’57 – 3’58”
Love those splits. So consistent and getting quicker each time. Look at those last 2 as well. That’s fantastic running Matthew. Absolutely nailed it.

Coach Simon 🍊
24 Points

WEDNESDAY

Done.
Great work Matthew. I did like your Strava comment. True as often I’ve lost my hat on runs but was just looping for Jax on this occasion 😂

Coach Simon 🍊
6 Points

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Stretches done. 10.26km @ 6’28” per km. 1 hr 6 mins. Average HR 136 bpm
Nice HR, feel like you’re really embracing the plan and structure. Thank you for that, makes it’s a pleasure to coach and think we are already seeing some gains.

Coach Simon 🍊
20 Points

FRIDAY

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Done
Great job Matthew

Coach Simon 🍊
6 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

2hrs 5 mins. 19.3km @ 6’28” / km. Legs heavy all the way. Average HR 138bpm. Stretches done.
Sometimes running on heavy legs is actually good training for when that happens in a race. Also if we do work our muscles, they get those small fibre tears that then repair the next day and get stronger. So often in my head, when my legs ache on a long run I’m thinking “right I’m going mess you up legs”, knowing that will mean my muscles are getting stronger with the right recovery. Fantastic work Matthew and another good week complete.

Coach Simon 🍊
38 Points