Week Commencing: 6 July 26

Choose Day👇

A lighter week. Track or Tuesday efforts an option if you are free. There is also a dead flat 10k race Sunday at Romney Marsh that a lot of the team and Hastings Runners will be doing. Just keeping you informed of the options rather than pushing you to do them as it all depends on your frame of mind. But something like that may help. If you need to switch anything around just let me know. Keep being awesome Sally.

Coach Simon🍊

100 POINTS TARGET

67 Points

MONDAY

laura

3 x 10 Mins Threshold

27 PTS

  • Z5
Completed this today Friday. It was funeral today so had been a tough day but I needed a session just like this. It got rid of my terrible headache etc that I have had all day. Enjoyed this session. It was hot out there and a rather strong head wind in a number of parts. Stretches done to finish
🥲 Sorry you’re going through such a tough time but glad the running helps in a small way. Admirable that you stop got out there and worked hard.

Coach Simon 🍊
29 Points

TUESDAY

swimming

45 Mins Swim

14 PTS

Didn’t swim today. I went out on a bike ride instead to be out in the fresh air and enjoying the weather. 15.90 miles completed in 1hr 17 minutes. Was nice and chilled with an RPE of 4/5. Didn’t have a watch or HR monitor on but would have been in zone 2. Just used bike computer.
Sounds delightful. I am tempted by getting a decent bike and doing more, but the roads scare me a little. Great job though Sally.

Coach Simon 🍊
18 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
60 min run completed. Didn’t do strides will do them after another run this week. Was nice and chilled and was good for the head space.
No worries. Couple of alternative to strides if you ever want to try them. 8 x 10 second hill sprints or 30-20-10 (30 seconds slow, 20 at 5k pace, 10 seconds sprint, repeat 5 times). The last option is probably the quickest and you could even replace the final 5 mins of your easy run with that if short on time. I’ve never prescribed 30-20-10 but saw it in Runners World this month and it looks fun.

Coach Simon 🍊
20 Points

THURSDAY

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Completed on Sunday, enjoyed the session 😃

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Didn’t feel up to running today, felt emotionally drained. Completed gym session instead. Try and reset for the week ahead.