Choose Day👇

XC is Frostbite. I’ve just tried to simply the platform by not having too much info overload. The route likely takes care of the RPE there, but the main session this week where gains will be made are Wednesday. That’s a tough gig, but if you keep the pace consistent I think you can get close to nailing those targets. The idea being as the plan progresses we slowly ease off the pace but run for further and marathon pace and HM pace will feel a doddle compared to sessions like this. Also factor in the time you will need for a session like that if track time is limited. The main session itself is probably 60 mins. Any issues just shout. But another big week here. Keep working hard Dan. You got this!!

Coach Simon🍊

163 POINTS TARGET

MONDAY

bonfire

50 Mins Run

15 POINTS

40 easy minutes.
God it looks cold 🥶

Coach Simon 🍊
12 Points

TUESDAY

gym-workout

Dan's S&C

15 POINTS

Added some more miles today to get me out the hotel to make up the 10 mins missed from yesterday and to put a little in the bank for later in the week. 40 easy minutes. S&C completed in the hotel (small) gym.
Nice. And why not, better than twiddling your thumbs in the hotel. We can always go a few pts over (10%) each week, so I’m never too worried about some extra, especially if the miles are easy.

Coach Simon 🍊
27 Points

WEDNESDAY

track-simon

10 x 1km Reps

41 POINTS

WU, 10x 1km and CD all completed on the treadmill.
Awesome work Dan!!

Coach Simon 🍊
41 Points

THURSDAY

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gym-workout

Dan's S&C

15 POINTS

pett-xc

60 Mins Run

18 POINTS

No chance to get anything done today. After work we went shooting on a range and then went for food with a couple of guys from the workshop we are on. I plan to catch up over the next few days. I have my 100% streak to continue.
No worries. I respect sometimes work will get in the way, especially a trip like this. Just be careful chasing missed points, not to overdo it.

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 POINTS

20 mins easy on the treadmill. S&C complete.
Decent though.

Coach Simon 🍊
21 Points

SATURDAY

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pett-xc

60 Mins Run

18 POINTS

No chance to run Saturday. My plan was to run when I got back to the UK but after being awake for 36+ hours, this was not happening.

SUNDAY

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xc

X Country

38 POINTS

Although my training readiness was 90 this morning, I still felt like I was tired and could do with some rest. Haven’t seen the family for a week and I thought spending most of the day at frostbite in Kings Lynn was a little unfair. I’m taking your advice and not chasing missed points.
I respect that. Family is far more important. Leave it with me. I’ll tweak the plan going forward, so we make up for those missed points, but spread out across the next 6-8 weeks, rather than chasing too soon. So you’ll still get to that start line having done the same amount of training. Plus a work trip to US, especially given the conditions is a pretty big thing and potentially could really wipe you out, so I’m happy you took the decision to get some extra rest.

Coach Simon 🍊