Week Commencing: 11 May 26

Choose Day👇

Feels like it’s a crammed week because the two rest days come at the start and end. If you can tweak that, it might be wise. Take one session at a time and hopefully as you have been finding, whilst tough, the legs feel pretty good and the plan is manageable. Two good sessions this week to get stuck into. Keep up the great work Laura.

Coach Simon🍊

122 POINTS TARGET

122 Points

MONDAY

Still pretty tight from golf but so much better than I felt yesterday, been doing these throughout the day and have improved a lot since this morning. Feeling ready for a session tomorrow
Glad to hear it. I remember how tiring those 36 holes days were. So I do get it.

Coach Simon 🍊
2 Points

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

Really tough today thought I was fully recovered from weekend and I am obviously not. This was not helped by probably going out a bit hard early on. Pace dropped off halfway and it was a struggle to the end. The legs felt good but everything else felt tired. In need of an early night tonight. Bit disappointed with how much the pace dropped off but effort felt consistent. In really positive news I have been called up to represent Norfolk first team this year, so at least I feel ropey for a good reason.
Oh great news, congrats on that. I think I need to change the session description for that one as it’s not clear and the only mistake you made was going off too fast. Maximum I’d have you running these at the moment would be 3:55-4:00 per km and think you even hit 3:30 pace in some of the early reps. So partly my fault actually as the instructions could be better for that session. So I don’t think you should be disappointed in yourself at all, but just a reminder of the importance of getting that pace right early, regardless of the session. All that said, the fact you have that pace in the locker is very exciting and highlights your potential, so take that as a big positive.

Coach Simon 🍊
24 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

Legs felt very heavy after yesterday some challenging terrain by the river probably didn’t help either. Legs felt better in the strides than the easy part of the run. Didn’t overdo the pace on strides and did good form focus rather than speed focus. Ran the easy part on heart rate with no other data. Completed stretches to hopefully get the legs back to life for tomorrow’s workout
Yeah picking a sensible route can make a big difference as well. But glad to hear you are working to the right data fields for these runs and that should benefit you going forward. Thanks for doing the strides as well. It all makes a difference.

Coach Simon 🍊
24 Points

THURSDAY

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alice

29pts | 3km-2km-1km

29 POINTS

Legs much better than yesterday still a long way from fresh, first 3k pretty much on pace. Knew early on in the 2k progression there wasn’t much more pace in my legs today especially into a wind so switched to progressively increasing the effort and heart rate and not worrying about the pace. This seemed to work much better as I can give up when I can’t reach the pace I want. Instead effort increased and pace actually stayed pretty level which with the week I have had I am not disappointed with. Fitness is feeling in a really good place, legs just need a couple of easier days which they are going to be getting.
So smart, love that mindset. Would have been so easy just to call it a day when you didn’t hit the paces, but the switch to RPE and HR was a brilliant decision, so really well done Laura. Glad you are feeling good. To get fitter there will always be times the training will be tough, but if we stick to it, pull through, then our rewards will follow. Great work Laura

Coach Simon 🍊
29 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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gym-workout

Gym Legs/Core Session

8 POINTS

Stretches done but moved gym to tomorrow and took today as a complete rest day as feeling a bit fragile from wine tasting Friday night!
🍷😂 Important to enjoy yourself from time to time.

Coach Simon 🍊
2 Points

SUNDAY

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philippa-wide

110 Mins Easy

33 POINTS

Run got cut into 2 with 1:23 done with the group chatting all the way round, with 27 mins still to do went out later and got it done with a cat break half way. Also gym work done this evening it was a busy day but definitely a good idea using yesterday as complete rest felt good and strong today
That is a huge day. Normally we wouldn’t want to combine the two (long run and gym work), but from time to time it’s ok. Shows how strong you are to be able to get so much done. Awesome work Laura and another big week complete. Keep it up. 122pts for the week, your best yet. So setting new training PBs!!

Coach Simon 🍊
41 Points