Week Commencing: 18 May 26

Choose Day👇

See how you feel as the week goes on, but if you feel drained after Wednesday, then switching the 10k session with Saturday’s easy run is a good option (let me know if you want to do this). You could then do the 10k work as part of parkrun. It’s another big week though with 140pts on the table (114pts recovery week coming up), so keep working hard and you’ll have a lighter schedule in 7 days time. Awesome work as always James.

Coach Simon🍊

140 POINTS TARGET

150 Points

MONDAY

gym-workout

Home Legs/Core

10 POINTS

Feeling stronger during the workout, will maybe look at increasing some of the weight next week.
Starting to see the benefits of stretching.
Great to hear that. I’m on a similar journey now with my own S&C and really feel the difference. It’s a real confidence boost just to feel strong going into runs. Well done James.

Coach Simon 🍊
12 Points

TUESDAY

track-simon

8 x 400 Metre Reps

20 POINTS

A session that had wind, rain but was surprisingly warm 😂
This was the best I’ve felt since my marathon with reps tough but felt good
The last 100m of each rep was where I had to really dig in & work hard.
Happy with the consistency of the intervals.
Yeah love those splits. When you getting close to 90 seconds you know you are running a really good level, and the consistency was great too. Well done James

Coach Simon 🍊
20 Points

WEDNESDAY

spin-class

45 Mins Solo Spin

15 POINTS

Bike was good today with some good heavy climb work.
Also sustained my highest power output for 1 min this year.
Just wanted to check that a week on Saturday will be a short easy run? I’ve got a sweat test in the morning & can’t do any exercise before it but will be able to after. Should be interesting to see what I get back from it & what nutrients I lose during exercise.
It’s great toe have those little PBs in cross training. I’m noticing a difference on my stair climbing now with the level going up. Yes we have 30 mins easy on the Saturday next week 👍

Coach Simon 🍊
25 Points

THURSDAY

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gym-workout

Home Legs/Core

10 POINTS

bonfire

50 Mins Run

15 POINTS

Nice easy evening run with Kelle, felt good & was nice to be out this evening.
Workout done & feeling strong with stretching completed as well.
It’s a good combo to do the strength and an easy run on the same day. A busy exercise day but without too much intensity which is great. Well done James.

Coach Simon 🍊
27 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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track-puddle

3 x 10 Mins (10k)

28 POINTS

Such a tough session this morning in the sun & heat.
Completed the last 2 as part of parkrun & happy with the paces but took more effort than normal.
Walked half to cool down to bring my heart rate down & recover.
Stretching will be done after my cryotherapy & compression boots session this morning.
It’s interested feedback because ultimately this is the difference between training to pace as a target rather than HR. And I think perhaps it’s a switch yourself, me and a few of the team will benefit from. Because the heat made it much tougher today, so really dropping the pace would have benefitted you, but that will happen naturally in focusing on HR and hopefully going forward, a session like this will feel more comfortable. So I think it’s really timely feedback and something we can tweak to make the training that little bit more comfortable but also beneficial. Great work though James.

Coach Simon 🍊
30 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Every good & comfortable easy run. Hovered right at the top of my easy zone.
Slowed it down second half as it got warmer to try keep it easy.
Felt very good & could have kept going. Stretching done after a long walk after the run.
Great work James. I think if we’ve got the right data there, don’t be afraid to drop the pace a little again. Especially in that heat. I must admit, like you I was hovering very close to the top end of my Zone 2 but the RPE felt quite low. So it’s a case of balancing those things and making adjustments. But I like the fact you were thinking about it whilst out there and slowing it down a little to keep the HR And RPE in check, that’s smart training. 150pts for the week, love that. One of only a handful on the team to hit that mark this week.

Coach Simon 🍊
36 Points