Week Commencing: 22 June 26

Choose Day👇

Lots of easy miles this week as we continue to build that base. Be patient, should also give the hip a chance to recover. The we unleash at the race on Thursday, working hard if the hip is ok. Next week we’ll be back at track on the Tuesday. Any issues let me know, but keep up the great work Shain.

Coach Simon🍊

120 POINTS TARGET

24 Points

MONDAY

rest-day

Rest Day

0 PTS

Sounds silly but went for a swim this evening to see how the knee felt. Feels okay but still having trouble with putting weight on it on just one leg
Sounds like rest is the best option this week.

Coach Simon 🍊

TUESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
Didn’t run today due to the heat and my leg still doesn’t feel rather great. Feels a lot better than last week but didn’t want to push it straight away so giving it a few more days to hopefully finish it’s self out
Take you time is the best advice I can give. Whether it be 5 days, 7 days or 10. If you rush back too soon you’ll only make it last longer. You’ll probably know when the time is right.

Coach Simon 🍊

WEDNESDAY

rest-day

Rest Day

0 PTS

THURSDAY

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group

10K Race

40 PTS

Managed to do the 5k and came second in it which was a shock, I’d say there is early signs of my leg getting better. Feel like I made the right choice of not going for the second lap.
Bonus 2nd place. Good idea to shorten the run and glad to hear you are seeing signs of improvement. I think you’ve been smart with how you have managed it of late, so take praise for that. Well done here Shain.

Coach Simon 🍊
20 Points

FRIDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2

SATURDAY

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SUNDAY

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sam-davies-1

100 Mins Run

30 PTS

Done a 10 mile bike ride and the knee felt okay, going to try and do next week as what you have set and see how everything feels
Good to get out on the bike. Getting the HR up on the bike can always be tricky and why it’s sometimes not really beneficial as cross training, unless you really hit the hills or motor along, but at the moment sensible to keep it easy. Yeah see what you can do in this week. Really you’re the only one knows what the body can handle so just need to be sensible for a little bit longer and hopefully then we can get back on track.

Coach Simon 🍊
4 Points