Choose Day👇

Sunday is one of the key marathon sessions in this block. There’s only 2 more after this, so a real opportunity to make a difference for London. The appointment Wednesday does mean the week is quite heavy from Friday to Sunday, so the second session is one which is lighter, to hopefully leave you feeling ok for Sunday. It’s always a fine line, if you feel fresh Thursday I would recommend swapping those days around, but just see how you get. 175pts is a decent level, so expect it to be tough, but embrace that. You got this Dan.

Coach Simon🍊

175 POINTS TARGET

173 Points

MONDAY

pett-xc

60 Mins Run

18 POINTS

65 minutes completed at club run.
Great work Dan. Bonus pt banked

Coach Simon 🍊
19 Points

TUESDAY

gym-workout

Dan's S&C

15 POINTS

S&C completed.
Great job Dan. Was the training readiness really that low? (displaying 2% 😱)

Coach Simon 🍊
15 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Yep… Training readiness was 2. After a long run on a Sunday, your training readiness gets hit hard. If I’d have ran Mondays run in zone 2, it probably wouldn’t have been so bad but it did drift into zone 3 towards the end. I was going to run yesterday but thought 2 days off would get that training readiness back up. Rest day complete. 26 hours with out food. Fainted before the cannula went in (first time ever. Thought I was dead) Then camera up the bum. Now to wait for the results but everything looked okay. Glad it’s all done.
Glad you’re not dead. That sounds pretty scary. But as you say, it’s done now and whatever the results say it should be helpful.

Coach Simon 🍊

THURSDAY

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bonfire

50 Mins Run

15 POINTS

42 very very easy minutes completed. Doctor said no intense activity for 24-48 hours due to having some biopsies taken and as I was sedated.
Always listen to the doc! Well done Dan.

Coach Simon 🍊
13 Points

FRIDAY

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sam-d

Half/Marathon 10K Tempo

33 POINTS

Run complete. But that took a lot out of me. Running at HM pace in the wind and rain had my HR up at over 5K effort (180+). Possibly should have adjusted a little slower to suit.
Well done Dan but yes always adjust to the conditions. Pace is on the assumption conditions are ideal. If not, focusing on RPE or HR is a better option. Definitely something to factor in next time. I’ll chuck a few extra bonus points your way though for the additional effort.

Coach Simon 🍊
36 Points

SATURDAY

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40 very easy minutes.
Well done Dan, let’s hope those energy levels creep up

Coach Simon 🍊
12 Points

SUNDAY

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jake-p2p

3 x 5 Miles

70 POINTS

Slight change of plan today. Several weeks ago I looked at the plan and see I had 16 miles at MP so I booked a local race. Then you changed the plan LOL. Anyway, just ran 18 miles at MP effort. This race is a brute in itself with over 1300ft of elevation but throw in sleat, snow, wind, rain, flooded roads, traffic and the last 5k is uphill, I came away with a solid average pace of 7:52. I was absolutely freezing and soaked to the bone. Started very controlled and felt good but had to dig deep towards the end. Quite possibly the hardest race I have ever done.
I saw it came up on Strava and was a little shocked at first, but no worries. Feel free to let me know, it’s never a problem. I’ll always adjust the schedule. But in the end sounds like a really positive race, not just from a fitness perspective but a mental one too. If you can complete that in those conditions then good weather on race day should really help. Delighted with the marathon results in Seville today. Sam & Conal both had issues in their plan, but smashed it today. Keep the faith and keep hitting those targets and you’re time will come too.

Coach Simon 🍊
78 Points