Choose Day👇

On Tuesday we are going to be doing the evening session at Galley Hill if you can make it?? The rest of the week is about keeping it smart and building that fitness again with some solid mileage. Any problems let me know. Hopefully work will be quieter soon.

Coach Simon🍊

144 POINTS TARGET

MONDAY

TUESDAY

dead

Continuous Hills

36 POINTS

That was very tough! The loop I chose ended up having a headwind on the downhill and flat, so didn’t get much respite from the hard uphill effort 😖 Unsurprisingly, pace dropped quite a bit on the last couple of uphills, but kept pushing through!
Sounds like it went well though as we want that continuous higher RPE in this session so we get used to that. Rather than the intervals where we work hard for a short rep and then recover. That’s good for improving speed but not realistic when it comes to how it feels during a 10k or even half marathon race. That’s why this session is a good one. So great work Jamie

Coach Simon 🍊
36 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

A good solid 60 mins!
Was this the one you had to go out at 8:30? #respect. Hope you get more time off later in the year given the hours you have to work? Well done Jamie.

Coach Simon 🍊
18 Points

THURSDAY

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FRIDAY

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paul-sam

50 Mins @ MP

31 POINTS

Looks like the weekend might be a bit up in the air, and could possibly have to squeeze the long run in on Saturday morning. Because of this I decided to move the MP session up to Thursday to give the gap between that and long run, just in case. That was a very good session. As with pretty much all runs at the moment, there’s no hiding from the wind 😖, but managed to stick close to pace throughout, just dropping slightly on last couple of km, which also happened to be against the wind!
Nice, We’re still getting some solid sessions in there now which is great to see and it’s all building those foundations for London. Really wise to bring it forward if long running Saturday as we always want to avoid back to back tough runs. Smart thinking Jamie.

Coach Simon 🍊
25 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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sam-serpent

150 Mins

45 POINTS

I’m glad I pulled the MP session forward, as I did end up having very little free time over the weekend and would not have got it done on Sunday, but I did manage to get it done early Saturday morning instead! Had a pretty hefty head/cross wind for the first 14km – Cooden Beach to Rock-a-Nore – but funnily enough it didn’t feel like much of a tail wind coming back! Other than the breeze, was a great morning to be out there. Felt comfortable throughout, but legs started to feel heavy towards the end.
Great work Jamie. Good to hear you felt strong as well. Decent pace too. 28km at this stage of the plan feels perfect too. Helped you top the weekly leaderboard which is a nice bonus. Not sure how accurate the HR data is, but perhaps something to keep an eye on as hitting 160+ here would suggest not as easy as we would like it. But I do tend to focus more on RPE as data can be inaccurate, so you’ll know better than me if that was down at the 3-4/10 effort. As we introduce more bigger marathon sessions we just want to make sure the “easy runs” are truly easy.

Coach Simon 🍊
45 Points