Week Commencing: 22 June 26

Choose Day👇

Recovery week. But still we keep the quality sessions in there. Love the 20 x 1 min as I feel like perhaps we’ve not converted the marathon training into 5k pace yet. But still time to achieve that. Then the marathon/half session is always popular as it’s a decent mileage but without pushing too hard. Hopefully this week will leave you feeling fresh to kick on for the next 3 weeks where we hit 150pts again. Any problems let me know, but keep up the great work James.

Coach Simon🍊

119 POINTS TARGET

119 Points

MONDAY

gym-workout

Home Legs/Core

10 PTS

Another strength class done. Feeling good.
Stretches completed after.
Great to hear. Well done James

Coach Simon 🍊
12 Points

TUESDAY

spin-class

45 Mins Solo Spin

15 PTS

  • Z4
Good spin classes again this week.
Worked hard in the heat, heart rate got quite high but enjoyed it & legs felt good.
Moved my week around due to the heat & wasn’t able to get out early this morning.
Sensible to avoid the heat if you can although just be a little careful we don’t end up stacking too many runs on top of each other. I’d rather reduce the target than say end up doing 4 runs on the spin. Always something to be wary of, but great work here James

Coach Simon 🍊
15 Points

WEDNESDAY

rest-day

Rest Day

0 PTS

THURSDAY

Loading...
rest-day

Rest Day

0 PTS

FRIDAY

Loading...
header-norris

20 x 1 Minute Reps

24 PTS

  • Z7
1 minerals done this morning. Didn’t really look at pace at all & just went on feeling. A little slower than normal but was hot & very pleased with the consistency.
Happy with the run
Stretches completed.
Great work James. Tough in that heat. In terms of tracking pace, what I would do personally is divide the WU, Main Session and CD into 3 runs. That way you get a pace for the 20 x 1 min reps. It’s just a way to get you as a runner self evaluating how the sessions are going, as often when I get the chance to leave feedback, it’s going be too late. But pace wise, given the conditions, the splits looks good.

Coach Simon 🍊
26 Points

SATURDAY

Loading...
gym-workout

Home Legs/Core

10 PTS

sam-d

Half/Marathon 10K Tempo

33 PTS

Run was good, kept in my heart rate zones so felt comfortable.
Would have been extremely difficult if going by pace due to the heat.
Amazing what a differ the heat makes but I’ve never enjoyed running in the summer. 1st 5km – marathon pace HR – 157 Pace – 5:20 per km RPE – 6
2nd 5km – HM Pace HR – 164 Pace – 5:09 per km RPE – 7
I think this is where HR training comes into it’s own. A really good session and hit the targets in terms of the HR and correct zones. Had you been working to pace then inevitably you would have been pushing too hard for what we wanted, and to be fair you weren’t a million miles away right? Awesome work James

Coach Simon 🍊
33 Points

SUNDAY

Loading...
jake-p2p

70 Mins Run

21 PTS

  • Z2
Nice easy run with Chris. Took it easy, was a little warmer than expected.
Legs felt good even after a couple of days.
Strength workout completed
Awesome works James. I did update your pts before some of the feedback so the days might not quite align, but we got everything done this week that was asked, so that’s all good. I did panic slightly when I’d noticed you hadn’t filled out all your feedback as I know that’s not like you, but appreciate last week took it’s toll on pretty much everyone to some extent. Great work though. I’m a big fan now of these easy runs getting that HR up the higher end of Zone 2, without ever going over, to get maximum benefit from these sessions.

Coach Simon 🍊
21 Points