Week Commencing: 22 June 26

Choose Day👇

A good balance to this week. I like the taper sessions. Normally it would be the Tuesday with the race on Sunday. But putting it a week before gives good prep for the 10k next week. Saturday is a solid session which always goes down well and means we can do a light run Sunday ahead of a day off next Monday. You should then be fresh for the 10k. I think we are setting you up nicely to run a strong race next week. Any problems let me know but keep up the great work Phil.

Coach Simon🍊

118 POINTS TARGET

113 Points

MONDAY

All done.
Great start to the week Phil

Coach Simon 🍊
12 Points

TUESDAY

lindsey

Half/Mararathon Tempo

33 PTS

All done + extra 1 mile at MP. total, 9.39 miles M (8:52, 8:50, 8:42) HM (8:13, 8:17, 8.13) M (8:42) Hot, heart was c 143 ave
Loving the splits, lower end of the zones, especially on a day like today. I may need to update those targets after Saturday. Will take a look. Great that the HR was under control as well. A really positive session. Awesome work Phil

Coach Simon 🍊
39 Points

WEDNESDAY

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 PTS

  • Z2
Elliptical done (130 bpm – harder than it looks!) Strength done (60m)
It’s not easy to get the HR up on the Elliptical. RPE definitely feels higher but I quite like that as you know you’re working hard and getting a good session in. It’s still light on the joints. Quality work Phil.

Coach Simon 🍊
19 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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paul-plan

10K Taper Session

24 PTS

  • Z5
  • Z7
25deg when I started. Completed tho. Splits were roughly 10k – 7:47,7:51,7:47 with 150 bpm ave 4k splits were all c7:00/m at threshold bpm Garmin settings not done well so it’s across 2 runs
Great work Phil, looks like a well executed session. Yeah there will be times the stats are not always easy. I’d say in a session like this just putting the average pace is fine. Really well done for getting that one ticked off.

Coach Simon 🍊
24 Points

SATURDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 PTS

  • Z2
Done per plan
Top work Phil

Coach Simon 🍊
10 Points

SUNDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
30 min elliptical as I felt a twinge in the calf yesterday as we went for a walk (!). Played it safe.
Sensible and all we needed to hit the weekly target too. Good think Phil and well done on the weekly total. A third star coming your way as well. I always feel like a primary school teacher when I start credited the team for their stars, but it works, and keeps them motivated 😂

Coach Simon 🍊
9 Points