Choose Day👇

Important to keep the easy runs easy so you hit those sessions hard. Wednesday is a tough one and quite time consuming, so if doing it on the track you might need close to the full hour, so warm up will have to happen before hand. It’s the last real bit of speed work in the plan before we focus on more thresh hold and race pace specific sessions. Any issues let me know. A bit week though with 164 points up for grabs (decent checkout that 🎯).

Coach Simon🍊

164 POINTS TARGET

166 Points

MONDAY

bonfire

50 Mins Run

15 POINTS

57 easy minutes for club run. Yaxley where I live was the route tonight and we run past my house so I ran to the club and then ran home with everyone.
Would of been silly not too. Always nice to do an easy run with the club. Speaking of which I saw one of your members in Runners World this month. Nathan was it? Well done Dan

Coach Simon 🍊
17 Points

TUESDAY

gym-workout

Dan's S&C

15 POINTS

S&C completed once parent duties were completed
Great work Dan!!

Coach Simon 🍊
15 Points

WEDNESDAY

track

10 x 400s & 200s

33 POINTS

Tough session on a cold slippery track but got it done. 2.5k progression warm up with a couple of strides done before. 10x 400 all sub 1:28 except the first rep. 10x 200 all sub 39 except the first rep. Emptied the tank on the last rep (33s). 5 min cool down as run out of time and got kicked off the track.
Love the splits. Ahead of target and possibly your best session since we teamed up. Especially if conditions were not idea. I’m really impressed and very happy with this one and I think it does highlight your potential to hit those quicker paces. Awesome work Dan!!

Coach Simon 🍊
33 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

After having not a bad sleep I woke up Thursday morning with a training readiness of 7. I decided to take a rest day to bring it back up again. Wednesday’s session was a tough one but not that tough. I think my Garmin is seeing my high overnight HRV as a problem and my training readiness is not quite accurate but still wanted to respect it. My overnight HRV seems to be climbing but is stable. It’s getting back to where it was when I was in PB shape. I am not clinging on to this too much but this COULD be a very good sign and my body COULD be starting to recover and adapt again as it should. Watch this space!!
Sensible decision. Sounds like the data is starting to tell us that progress is happening, which is always pleasing to see. Looking forward to seeing how this improves as we continue to progress with the plan.

Coach Simon 🍊

FRIDAY

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andy-alice

40 Mins Run

12 POINTS

gym-workout

Dan's S&C

15 POINTS

40 easy minutes done after work. Dog walk and school pickup. S&C in the front room once Pops was asleep whilst Sharn was watching a load of shit on telly.
😂 We have the same issue. I always remember Frank Skinner discussing TV habits of partners and he concluded in the end we end up watching something neither of us really want to watch 😂 Almost like a shit compromise. It’s currently Traitors for us, which is ok, but I wouldn’t watch it on my own. I probably should mention the training now. Great job today Dan!

Coach Simon 🍊
27 Points

SATURDAY

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xc

X Country

38 POINTS

A fun but tough day at XC. The course had it all. Soft snow, frozen snow, ice cold water, flooded fields, mud, hills, you name it, it was there. Thats why I actually like doing them. A good challenge in a strong field. Warm up, dynamic stretches and strides completed. Got out fast for the race. My team mates did say after, fuck me you got out quick LOL. Fast first mile considering the conditions then I settled back into a half decent pace. Actually felt like I was racing again. Dug deep towards the end and overtook a team mate who beat by some distance last weekend. I thought to myself, I can catch him and I will over take him. Cool down with the team. Knowing my rest week was coming up, my goal was to go out hard and hang on. Don’t think I left much out there this week so came away really happy for once.
Love this feedback, really positive and sounds like you gave it a really good go. That’s what we want from these events and hopefully a confidence boost going forward. No harm in going out hard in a race of this nature, given they are generally quite short and can get congested. And always sweet to take down a team mate near the end. Awesome work Dan, enjoy the rest week. It might be frustrating, but it’s beneficial in the long run.

Coach Simon 🍊
38 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Was undecided on what to do today knowing I had 2 hours easy on the plan. It was either go out on my own or with some team mates who had 16 miles at a steady pace to do. They were doing it in 2 half’s with a water stop. Legs / body felt good so went out with my friends. Pace was around 8.20s. It felt fine and was conversational. Did the first half with them and stopped for some water. Legs were still feeling good but then I did not want to push myself too much especially after yesterday. Did 8.5 miles then headed home. Watched 2 films on the sofa with the dog and then went out for some really easy miles (just under 4) to flush the legs. Was still feeling good and could have kept going but Sharn was serving the gammon dinner up so didn’t want to miss it. Total was just under 110 mins for the day.
That’s cool. Always happy if you want to tweak it slightly, especially if it means getting to run with friends. The extra pace would have made up for the missing 10 mins as well. Respect for getting back out there in the evening to top up the miles. Hope the films were good? Well done Dan!

Coach Simon 🍊
36 Points