Week Commencing: 6 APR 26

Choose Day👇

Another very good week in terms of training. My one little challenge for you is to have a confident mindset approaching Wednesday’s race. You might feel like it’s bordering on arrogance, it’s not because it’s a fact when you look at age grading stats. So head down to parkrun start on Wednesday with the mindset “I’m one of the best runners here tonight with great form”. It’s true, you are, and I just want you to believe that as I believe it will help you run a strong race. Very best of luck, any issues with the schedule let me know.

Coach Simon🍊

113 POINTS TARGET

111 Points

MONDAY

pett-xc

60 Mins Run

18 POINTS

200 reps x 14 Pleased to have joined the session. I kept it relatively easy for a speed session cos of Wednesday. Frustrated with watch though as it’s not as sensitive as it should be as a touch screen. I’m also think (well hoping), the heart rate monitoring is inaccurate having read up about them and chatted to others when running on Sunday. Mine shows as ridiculously high despite not physically feeling it is high.
Well done Jan, a good alternative to running solo and worth the same number of points to be honest. I’ve started training to HR and I think it might be a direction I take some of my runners as I feel like quite a lot on the team have probably be working too hard for their “easier” sessions. But to do that the data needs to be reliable and looking at your Sunday run the HR stats were all over the place. I did briefly look up your watch and I think same with most things, you get what you pay for these days and the more advanced ones are not cheap. I’ve only had 3 watches in 10 years now and splurged over £300 on my current one but I feel the HR data is very accurate and that now dictates how I train. So I think if you were to go down that route, an investment into a better watch would be necessary. Alternatively just stick to RPE or pace for your data metric. It’s been working well to this point.

Coach Simon 🍊
18 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

si-1-mile-3

5k Race

26 POINTS

Provisional result 26.59 – happy with that as was feeling a bit weary tonight. Am very happy also to have finished with nothing hurting (not even a twinge) so from that perspective I feel great. Hopefully can get my time down a little in the future. Couldn’t get down in time for the drills but had a good warm up running from home. Didn’t manage a cool down jog as Sara (daughter) came down to see us plus got caught up with chatting to HRs.
A very good time Jan and so pleased to hear that nothing was twinging. The hard work is paying off right now. No worries about the cool down. You’d done extra beforehand so that made amends. I think this is a good little marker now for a time to beat over the summer and see how the training pays off.

Coach Simon 🍊
26 Points

THURSDAY

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swimming

30 Mins Swim

9 POINTS

gym-workout

Jan's S&C

12 POINTS

Swim done 32 boring laps 🥱 Just as well I have the incentive of a walk and coffee with my friend afterwards 😄 S&C’s completed too 🍊
You’re dislike for the swimming actually makes me chuckle. Respect for getting it done though, and the S&C. Well done Jan, thank you for making me laugh

Coach Simon 🍊
21 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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gym-workout

Jan's S&C

12 POINTS

AHH – missed. Last day with my daughter before she went back to Leeds and my mum round from teatime onwards. I literally ran out of time. I’m hoping that the hour of football on Friday might make up for it!
No worries, sometimes things in life are more important.

Coach Simon 🍊

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Happy with this morning’s run. Tough hills which I felt I managed comfortably – I was one of the few who ran up every hill, albeit a slow plod 😅 Heart rate suggests the opposite but I think I’m better to go with how comfortable my body feels and my breathing etc. My legs felt strong, didn’t tire at all. Re the park run next week, it’s the Hastings Half takeover and I think we’ve been asked to marshall so I’m feeling guilty about running it ☹️
Well done Jan. That’s fine, if running the hills, it just means extra points, which in this case is ideal as it makes up for the missed S&C session (wahoo). Let me know about Saturday, I believe they have it all covered in terms of marshals, we have 500 members to be fair so only need 10% of them to step forward and it’s job done. So I wouldn’t feel guilty if I were you if you do run.

Coach Simon 🍊
48 Points