Week Commencing: 11 May 26

Choose Day👇

Quite a few of the team are taking part in the Rye 5 or 10 mile if that was of interest. The 5 miler would mean we don’t need to change the other runs. The 10 miler (very hilly) would mean we ditch the 45 min run and a home workout. Any questions about that, just ask. Myself and Jacqueline will be marshalling the 10 miler.

Coach Simon🍊

94 POINTS TARGET

90 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

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Hill Reps 60-45-30

22 POINTS

Done. Varying speeds, but good level of RPE as required. Not feeling on it so much this week. Simon – can’t see where the new Zone info is on my PB page. Ah just found it via each session when opened – with ‘View training zones’ tick box. When I view these are they set for me specifically?
Yes those training zone stats are specific to you based on your most recent 5k time and your max heart rate. I’m probably going to roll it out across all the team in the next month so, but just present it slightly differently. Any questions though just ask. Well done on the session Tuesday, not an easy one that one.

Coach Simon 🍊
22 Points

WEDNESDAY

Done.
💪🍊👊 Well done Matthew

Coach Simon 🍊
6 Points

THURSDAY

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Stretches done. 8km @ 6’43” per km and average HR 138bpm. Felt a bit weird. Heart rate kept breaching 138bpm ceiling. So profile very spiky with me walking to bring HR back down. Felt like my HR didn’t reflect my RPE in terms of how I felt. But kept to the script. :-)
I think it’s about getting the right balance. So I wouldn’t worry too much if the HR creeps up into the low 140s, especially if hills are involved. Too much stopping and walking can be detrimental and it might be the data isn’t 100% reliable. So that’s something to consider. If you RPE feels around 3-4 trust that more than the HR data. Eventually they should align.

Coach Simon 🍊
16 Points

FRIDAY

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Done.
Awesome work Matthew

Coach Simon 🍊
6 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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1-2km Z2 @ 6’38” and 135bpm — 3-4km Z3 @ 5’40” and 148bpm — 5-6km Z2 @7’09” and 141bpm — 7-8km Z3 @ 5’41” and 153bpm — 9-10km Z2 @ 7’03” and 142bpm — 11-12km Z3 @ 5’36” and 154bpm — 13-14km Z2 @ 6’59” and 143bpm — 15-16km Z3 @ 5’26” and 154bpm — 17-18km Z2 @ 7’04” and 141bpm — 19-20km Z3 @ 5’17” and 156bpm. 7 mins cool down. Windy (the weather) but felt pretty good.
Interesting stats. As your heart rate was in that Zone 3 but you were actually running at sub 2 half marathon pace which is exciting. Means you are probably ahead of those target paces right now which suggests there are some good times coming up. Great work Matthew

Coach Simon 🍊
40 Points