Week Commencing: 4 May 26

Choose Day👇

A good week here. We’ve got our anaerobic workout (speed work at high HR), the 5k Friday to look forward too, a 60 minute easy run and a long run. All the perfect ingredients for making some solid gains. If you’re free Tuesday evening and wanted to run in a group, I put on a session with the team, it will be shortish reps (1-4 mins) so would be a good alternative to doing the 20 x 1 min solo. Any issues let me know but let’s make this another strong week.

Coach Simon🍊

112 POINTS TARGET

114 Points

MONDAY

header-norris

20 x 1 Minute Reps

24 POINTS

Great session this one and throughly enjoyed it. Hard work but feels so rewarding. Legs are good and chest feels really good.
It’s a classic this one. Really allows you to inject some speed into the legs and your pace at times was superb. Great work Shain.

Coach Simon 🍊
24 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Another fairly decent run today. Right Achilles felt a little off so eased the pace a bit more and now it feels fine. I have the same issue whenever I wear the Nike Vomero 18s so will go back to the novablast 5s. Other than that I’m all ready for Friday!!
Been a busy 4 days, so perhaps that played a part in the niggle, but a nice rest now ahead of Friday, so should be fresh to have a good crack at that. Well done on keeping this one easy though Shain.

Coach Simon 🍊
18 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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si-1-mile-3

5k Race

26 POINTS

Set out really well and then the wind in the way back was just horrific but very happy with how things turned out in the end.
It’s brutal down there. I have mixed emotions about those races. Was on top form a few years back and entered last minute to go for a 10k PB when the forecast was perfect (no wind), got down there and it was blowing 20mph 🤷‍♂️ So I know what it’s like. Another excellent time banked, this consistency is what will deliver the improvement and quicker race times going forward. So really well done Shain.

Coach Simon 🍊
26 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

5k parkrun today, kept it feeling very light throughout until that final sprint I decided to just open up the legs which felt incredible!!!. Feel solid after both yesterday and today. Very happy with how things are going with the training. Never felt in better shape than I do now
No worries. Just be a little careful. Can only take one mistake and injury can set in. As we progress we will continue to add more runs and miles so you continue to see that improvement. Really pleased how you are doing so far. Keep up the great work Shain.

Coach Simon 🍊
12 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Long run today felt super okay like always. I forgot how enjoyable the longer runs actually are!!. Podcast was on and loved every minute of it. Legs feel solid and everything feels as expected after a 2 hour run.
Well done Shain, my only concern would be the HR does look a little high on Strava, which suggests we may benefit from easing back a little. But that’s assuming the data is correct (sometimes watches are crap at measuring HR). But glad you had such an enjoyable run. Track today will be 4 days on the spin including the long run and race, so we just need to be a little wary of the increase injury risk and ease off if anything does start to niggle. Another strong week though.

Coach Simon 🍊
36 Points