Week Commencing: 29 June 26

Choose Day👇

A really good week. Tuesday with the gang. Saturday’s run you could combine with parkrun. The idea being we want to practice 10k pace ahead of Romney Marsh next week. Any issues just shout but I think if this goes well you will be well set to run a strong time at Romney. Keep up the great work Mark.

Coach Simon🍊

131 POINTS TARGET

131 Points

MONDAY

All reps completed before 2nd day at Hanbury Manor.
Fab work Mark. Enjoy your golf!!!

Coach Simon 🍊
11 Points

TUESDAY

dead

8 4s & 2s

26 PTS

Kept pace in the 1st rep sensible pace, then wound it up, on the last reps I had nothing left- HR 156 at the end.
Perfectly executed session. Pace exactly where we want it in Zone 6 and then pushing the RPE and HR really close to the max in those final reps. Awesome work Mark.

Coach Simon 🍊
26 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
Early run with Rachel. Had to look after Merged Groups 2 & 3, I normally take Group 2 but there was no one to look after Group 3 (Pace was swift as you will note from my Average Pace) Group did 8 Minutes Run & 1 Minute Walk x 4, luckily I had support from Ben.
I would say be a little bit careful with W2R. You’ve gone into Zone 5 HR for that second run off the back of the Tuesday session and that’s the sort of thing which will lead to niggles, even injuries. All the same well done, but if we can avoid this and make sure Wednesdays are easy it reduces that risk of injury. So in terms of pts you’ve earned 31 here rather than the 18 on plan, so you can see the risk that involves.

Coach Simon 🍊
31 Points

THURSDAY

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All reps completed, legs felt heavy when I walked home.
Yeah likely the extra running I mentioned yesterday, hence why we do need to be a little careful. But well done Mark.

Coach Simon 🍊
15 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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paul-lambert-1

parkrun

26 PTS

  • Z6
Pleased with this, happy to achieve negative splits, legs still a little heavy, did not have a lot left when I finished. 5K time 31:47. Warm up and Cooldown completed.
Great effort Mark. Sounds like you executed this really well. Never easy doing it solo either.

Coach Simon 🍊
26 Points

SUNDAY

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philippa-wide

80 Mins Run

24 PTS

  • Z2
Bewl 5 Miler – Did Warm up before. Took it easy downhill and through the field, caught up with Chrissie and Ellie who running together, so I went after Rachel, caught her up and finished the race together, very warm, walked some of the hills and the field. For my Cooldown I ran back out to find friends, saw Sarah Denman who told me that Chrissie had twisted her ankle in the field, Ellie was with her so I told her to continue and I would get her to the finish. Did not that I also feel over running along a Farm track, nothing serious, leg grazed which I got treated, feels a little tender. Race time 1:02:12. Pleased with that considering the route.
Well done Mark, sounds like quite an eventful day. I’ve not heard many who didn’t fall over I think 🤷‍♂️ Thanks for helping the others as well.

Coach Simon 🍊
24 Points