Another solid week. The Tuesday session will be the same both morning and evening so it doesn’t matter too much when you do that one. Any issues let me know. Keep up the great work Mark.
Cardio – good, Dead Bugs – good, Hip Thrusts – good, Plank – pushes me, Flutter Kicks – strong, Seated Row – 1st rep easy, then have to focus, Lat Pulldown – good, Shoulder & Chest Press -2nd set pushes, Bicep Curls – harder towards the end, Tricep Dips – good and Leg Press – strong.
Another really strong session. Excellent work Mark!! Coach Simon 🍊
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
Went to Track – Completed session – Reduced rest to 90 seconds or under as “No Hills”
Until it warms up😶🌫️, I will probably use the Track.
I think if you have the availability then the Tuesday AM track session is a really good option. Much better running there in the daylight and a better surface. It’s safer also. But really well done Mark, another good session ticked off and 26pts banked. Coach Simon 🍊
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
Group was a bit chaotic, I know why.
Lessons learnt from tonight to ask Runners to complete run, leaving me the time to look after a straggler.
Completed Strides late, could have easily not bothered.
It’s an impossible situation sometimes as a run leader. I’m not really sure what happened. If he did need to stop for the toilet then really it’s his own responsibility to make his own way back, rather than hold up the whole group. I had that running with Paul as the leader once. I got 40 mins into his run and desperately needed a poo. Luckily we were right by Morrisons. But there was no way I would expect Paul and the group to wait. So I made my own way back and caught the group up at Horntye. It’s a bit different if it’s a vulnerable individual, but I’m pretty sure Alistair would have been fine getting back. Thanks for leading and well done on still getting the strides done at the end. Coach Simon 🍊
Legs felt like Lead whilst I was my Cardio, felt better as I got into my Workout.
Extended my Stretches afterwards.
Excellent work Mark. Some days can just be like this. As long as it does keep happening we can just put it down to fatigue. We did miss that recovery week last week so that could be why. Coach Simon 🍊
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
Nice Social Team Orange Run in the rain, did half an hour extra to support Chrissie, Ellie and Sarah,
Well done Mark. The only thing I would say is if you do keep doing extra I cannot guarantee that you will stay injury free. Obviously that has been a bit part of your success and my plans, so something to just bear in mind. An injury now or over the next few months would be very bad news. Coach Simon 🍊
