Week Commencing: 18 May 26

Choose Day👇

Everyone loves a recovery week right? The weekend is still pretty rammed, but Monday – Friday should be fairly chilled and a chance for the body to absorb the recent training load. Hopefully that should leave you fresh to have a decent pop at the parkrun on Saturday. Keep being awesome Andy. Any problems just shout.

Coach Simon🍊

102 POINTS TARGET

104 Points

MONDAY

pilates

Pilates

10 POINTS

Ended up eventually doing this on Sunday morning
Well done for getting it done. Monday…Sunday….what’s the difference? But seriously keep hitting those pts target and you’ll see those gains. Well done Andy.

Coach Simon 🍊
10 Points

TUESDAY

andy-alice

40 Mins Run

12 POINTS

Felt a bit tired and sore legs to begin with, but got into it about 10mins in. Enjoyed the gentler pace and the run overall, was a nice evening for it. Did the stretches when I got home afterwards.
Great work Andy, sounds like this was just about right after Sunday’s race. Sometimes a run like this early in the week can flush out the legs a bit for the sessions ahead.

Coach Simon 🍊
14 Points

WEDNESDAY

circuits

Circuits

10 POINTS

No circuits tonight. But went as a guest to Claremont Road Runners (Sarah’s Club) sports day/evening. It’s was 80s themed and celebrating their 45th birthday. Took part in 100m 400m and 800m (plus egg and spoon race). Grouped according to recent 5km times so was quite competitive. Really enjoyed it and good to see i ran some fast times: 19s, 1:35, and 3:53 respectively! Even won the 100m race and 2nd in 400m, which was my fastest 400 of all time (or since I got Strava!) Amazing to see what a bit of a track race can do! And I did take it very competitively haha
I love this so much. Great that you got to take part in this and run some good times too. It sounds so much fun!! I can’t not give you the 10pts here given how great it was. Well done on your 100 metre win. I think my club needs to do something like this. Well done Andy.

Coach Simon 🍊
10 Points

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

Went to run club. Ran with the faster 5k group and did a bit extra at the end. Legs were a little tired but enjoyed it
Always good to join in with the club if you can. Well done Andy

Coach Simon 🍊
12 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Had a good crack at parkrun, although was very tough in the heat. Ran with a friend whos a little quicker than me so this helped pull me round. Approx 28:30 so happy with this, not quite as fast as a couple week ago, but it was hotter and a hillier course. WU CD and stretches later on definitely seem to be helping
Great work Andy. The heat will always make a difference, especially if there are hills involved too. Sounds like you had another decent crack at it though which is all we can ask for right now. Keep hitting these runs at the right intensity and you will continue to see those gains.

Coach Simon 🍊
28 Points

SUNDAY

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sam-davies-1

100 Mins Run

30 POINTS

Mixed day. Did the pilates session in morning, all good. Then we went for a walk in the afternoon which was nice. Had a little knee/calf pain towards the end, and was generally a little sore from the fast parkrun possibly. Had a rest in the afternoon and waited till it cooled down a bit before my run. Felt really hard work, possibly put this down the heat 🥵 but called it after and hour because knee started to feel sore again. Might do an early morning run in the morning to catch up on the missing 40mins if feeling OK. Edit:- I did do 40mins early today (Monday) morning! Knee felt better, pleased I get it done, although red hot by the time I finished – so hard work. Not sure if you want to count this as completing the Sunday Run or extra for new week!
Let’s go for this week shall we. Really well done for getting the time done across the two days. It sounds like it’s harder than it should be. If you send me your max heart rate (which you can find on either your watch or checking a recent hard 5k) I can work out what your heart rate should be for these easy runs. For instance towards the end of the 40 min run today you’ve creeped over 160 which is probably too high to get the right stimulus from an easy run. So I think running to HR (if the data is accurate, which it should be from your model of Garmin) we can work to a better intensity. I think this might help you going forward and not feel like you are always working hard. Great work though Andy, hitting those targets again.

Coach Simon 🍊
30 Points