Choose Day👇

Decent week. I always enjoy that Friday session. Feels a good pace but at a comfortable effort. Decent mileage on Sunday too. All about laying down those foundations for the big marathon sessions which are coming soon. Any problems let me know, but keep up the great work Adam.

Coach Simon🍊

165 POINTS TARGET

207 Points

MONDAY

bonfire

50 Mins Run

15 POINTS

S&C as per plan then out for a run. 7.23mi- 56 mins average Pace 7:43, HR 141.
Lovely jubbly. Great start to the week with over 30pts banked. Well done Adam.

Coach Simon 🍊
32 Points

TUESDAY

kent-relays

Dover Intervals

40 POINTS

Pre club 10k then speed session- 1 min effort, 30 secs recovery 2 min effort, 1 min recovery 3 min effort, 1.5 min recovery 4 min effort, 2 min recovery 5 min effort, 2.5 min recovery 4 min effort, 2 min recovery  3 min effort, 1.5 min recovery  2 min effort, 1 min recovery  1 min effort, 30 secs recovery Flying tonight, 14.55mi total including CD home.
Hell of a Tuesday workout and so pleased to hear you felt strong. 42pts in the bank and leaves your miles clear on the PB Runner weekly leaderboard on Strava. Awesome work Adam.

Coach Simon 🍊
42 Points

WEDNESDAY

As per plan.
Keeping ticking them off. They’ve made a big difference to some of the best runners on the team. Well done Adam.

Coach Simon 🍊
15 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

66mins easy, 8.38mi unpleasant in that weather. + 8x 100m strides off 45 jog recovery… best rep 16.4.
Great work Adam. That’s a swift split on the stride. Banked some serious mileage already this week. Twice as much as anyone else on the Team right now, which is impressive.

Coach Simon 🍊
24 Points

FRIDAY

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lindsey

Half/Mararathon Tempo

33 POINTS

Getting it done, wu/cd – 6mi @ 6:38- 39:51 average HR 157. Felt good no issues. Planning on doing an easy PR tomorrow as no football match.
Most definitely getting it done right now. Great pace here and hopefully felt strong. Smashing it right now Adam.

Coach Simon 🍊
33 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Progressive parkrun 6:29>6:02 +there & back, 7.89mi
Some nice bonus points for this session. Decent little parkrun as well. Great job Adam.

Coach Simon 🍊
30 Points

SUNDAY

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su-sparkes

140 Mins Run

42 POINTS

140 as per plan nice and easy 12mi, average HR 136 including some elevation.
100km for the week! Perhaps a bit more than was on the plan, but still bloody impressive. And done without any mention of tiredness or aches and pains. So it does suggest there is room to keep nudging those training pts up. Great stuff Adam.

Coach Simon 🍊
30 Points