Week Commencing: 29 June 26

Choose Day👇

A bit heavily weighted in terms of the weekend, so see how you feel. We’ve got two good sessions though, the simple speed workout and a quality half marathon session on Sunday as we start to build towards those Autumn halfs. Well complimented with the easy runs, strength work and cross training. Any issues just shout, but keep up the great work. 150pts for the week is big.

Coach Simon🍊

151 POINTS TARGET

132 Points

MONDAY

Stretches done. Felt good after the eeekend workouts.
Nice, good to stay lose and mobile

Coach Simon 🍊
2 Points

TUESDAY

Switched to 60 mins easy with strides as wasn’t feeling to great after work.
Run felt good & easy
Watch had a little malfunction starting strides but was all good.
Always enjoy strides after an easy run
Good switch, always sensible to listen to the body. Yeah strides are great. A secret weapon that so few runners do. Nice job James

Coach Simon 🍊
22 Points

WEDNESDAY

spin-class

45 Mins Solo Spin

15 PTS

  • Z4
Spin done & worked hard. Got the heart rate up & down.
Strength workout completed later in the evening. Weights & reps feeling good
another strong day of training. Excellent work James!!

Coach Simon 🍊
25 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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gang

5 x 1km

26 PTS

Busy week at work & unfortunately couldn’t fit it in as finished late Thursday & started early Friday.
Decided as I’ve got a big weekend to just go out for an easy 30 mins to clear my head rather than force in the intervals.
The 30 mins felt very good & easy even though it was warm.
Stretches done when I hot back.
It happens from time to time, you’ve done a brilliant job at completing nearly everything to this point, so I wouldn’t fret abut one missed session. Good job still getting out there for 30 mins. Every point counts

Coach Simon 🍊
11 Points

SATURDAY

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sam-davies-1

100 Mins Run

30 PTS

Really good run, felt very comfortable for the whole time & really enjoyed it.
Time went by quickly & one of those runs where I felt like I could have gone all day.
Cryotherapy at lunch along with compression boots to help recovery for tomorrow
I do love when you have a run like this. Makes that hard work to get the fitness to this point worthwhile. Great job James. Good luck with the session tomorrow.

Coach Simon 🍊
30 Points

SUNDAY

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track-simon

3K & 800s

42 PTS

  • Z4
Really enjoyed this session, was tough & had to dig in for the last km but went really well & felt good after.
Happy with my splits & consistency. Accidentally made it a little harder by only programming 60 seconds rest between the 5k pace intervals. I took an extra 30 seconds going into the final 3km interval

3km
HR: 162
Average Pace: 4:38
RPE: 6

800m 10k
HR: 162
Average Pace: 4:23
RPE: 7

800m 5k
HR: 167
Average Pace: 4:11
RPE: 8

3km
HR: 170
Average Pace: 4:36
RPE: 8
Love the splits. I think these type of sessions are great, because you then start to experience the challenge of maintaining that same HM pace when fatigued. As we can see the HR and RPE quite a bit higher for the last 3km compared to the first, despite the pace being almost identical. Thanks for the stats too. I think this real concept of ensuring we execute the sessions in the manner they are required is going to really push us forward a level now, both from a coaching point of view and also running. So thank you. Very happy how this went. Great work James.

Coach Simon 🍊
42 Points