Choose Day👇

I’ve moved the big session from Tuesday to Wednesday as a bit worried doing that and circuits on the day would be too much. But that alongside XC are the key runs and if you work hard on those days there are still some good gains to be made here despite the low mileage. Any issues let me know. Keep up the great work Dan.

Coach Simon🍊

145 POINTS TARGET

136 Points

MONDAY

rest-day

Rest Day

0 POINTS

A Lunch time walk at work and then an evening walk with Mavis 🐶. Normal dad duties with tea and putting Pops to bed whilst Sharn’s at her gym class. Garmin training readiness 66 at 19:35 pm.
I would always take the TR from the morning as it will fall as the day wears on (I guess). I question the notion of adding rest days as probably just created more work for myself but equally I quite like the idea of getting to know my runners better and this is an opportunity to do that. Also I like the idea I’m working harder than others coaches.

Coach Simon 🍊
0 Points

TUESDAY

circuits

Circuits

10 POINTS

philippa-wide

45 Mins & Strides

18 POINTS

Easy and strides whilst Pops was at gymnastics. Getting dark now so will have to pop the light on next week. S&C class completed. Quads were on fire tonight.
33pts in the bank. That’s a decent day and good use of the time again. Sounds like they worked you hard at class. Quads are always a good muscle to tone up as they can look great in photos 😂 No one can see the other key muscles in snaps. Obviously not a good reason to spend more time working on our Quads of course, but a bonus all the same. Well done Daniel.

Coach Simon 🍊
33 Points

WEDNESDAY

paddock-wood-2025-2

5 x 1km & 10 x 400m

42 POINTS

Progression warm up with strides. Main session was good and felt strong. 1k’s I started at 6:40 min mile pace and naturally got a little faster. 400m’s I started at 6:00 min mile pace and naturally got a little faster. I pushed the effort on the last few reps and was defiantly working towards the end. Once completed, it felt like I had put in a good hard shift whilst being semi controlled. Token CD for a couple of laps due to the lights going out.
I’m a big fan of this session as the volume is high but equally it’s a lesson in controlling that pace which clearly you did well. Some serious training pts to be banked there so these are the ones that will push the fitness to that next level. It’s good then to push the pace a little on the 400s. It’s interesting as your splits are very similar to the quickest HR we have along on a Monday and he’s banked a low 17s at parkrun in the past and 3:03 on his only marathon attempt. So a nice comparison and shows your level is improving all the time. Excellent work Dan.

Coach Simon 🍊
42 Points

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Just under 50 mins of easy chatty miles with friends Planning to add a little extra to Sundays run as long as the legs feel okay after XC.
Yeah if you can ever make up those missing minutes it’s worth doing. And perhaps on days/weeks you feel really good add an extra 20-30 on. That then gives us some wiggle room on the weeks things are tough. Hence why this TR score will help me adapt in those scenarios. Well done here though and nice to get out and run with friends.

Coach Simon 🍊
14 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Short morning at work and then I tinkered with my mini in the afternoon. Spent 5 hours removing an old aerial from the roof which had been silicone/glued on. Wrecked my hands and nails. Fitted the new shark fin aerial then my boot wouldn’t open fully. Grrrrrrrrrrrrrrrr!! Now I have a hole in the roof awaiting a new aerial. Chilled out with a takeaway pizza in the evening looking after the dog whilst the Sharn and Poppy were at the fireworks.
5 hours! Yikes. Sounds frustrating. I have now practical skills at all, so fair play for trying. Sounds like a relaxing evening.

Coach Simon 🍊
0 Points

SATURDAY

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xc

X Country

38 POINTS

Wu 10 mins and then strides once I got my spikes on. Tough race. 3 x 2 mile laps. Started consevately and wanted to build into the race. Felt really sluggish early on and legs didn’t really want to move. Didn’t really feel like I warmed up until mile 5 but by then it was too late. I finished strong with some pace. CD 10 mins. Just one of those days. Felt good before the race with no illness so really expected to go well today. On reflection don’t think my warm up was the best, too slow. I normally like to go through the gears and get the HR up a touch.
Sounds like a decent enough session. In terms of the warm up, I also do some drills with my lot before a race. So stuff like butt kicks, side skips, grapevine, a skips and then if you finish off with high knees the heart will be pumping. So a WU for me would be 10 mins easy, 10 mins of drills, 10 mins for strides. Then 5-10 mins between that and getting on the start line. Overall sounds like the effort was there though and would have comfortable hit those pts.

Coach Simon 🍊
38 Points

SUNDAY

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Busy little Sunday and managed to get just over 30 mins easy in mid afternoon. Didn’t get much sleep Saturday night due to going to a 50th birthday party and having 3x cokes late in the evening and then getting up early and driving to Slough for some secondhand wheels for my Mini.
Good thing there was only 30 mins in the plan!! I’ll have to see some pics of this mini at some point. Well done Dan!

Coach Simon 🍊
9 Points