So much good stuff in here this week. You’ve got a great speed session. S&C. Wednesday with TWR. A quality workout Friday and the long run on the weekend. Love where you’re at with your running. Keep up the great work Kirsty.
Don’t go off too fast as 20 reps is a lot. RPE towards the end of each rep should be a 9 and pace will be towards the lower end or just under your 3k targets. Consistency is the key.
Wwwoooo!!! That was good felt rather strong today! Garmin is pleased with me! 😬💪🏻 bloody cold and windy in on that seafront today!
Finally Garmin is on our side. That’s an excellent sign. Your pace was quicker than your 200m target pace which is brilliant. Definitely getting faster!! Well done Kirsty. Coach Simon 🍊
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
Had a bad day so did 20 extra today before TWR nice little run! Prob a touch fast! Lush run in g with the girls again!
Sorry to hear you had a rubbish day, but glad the run went well and you enjoyed TWR. Well done Kirsty. Coach Simon 🍊
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
Should have done this AM, did it just now! I’m really trying to incorporate this!
Excellent work for getting it done. They will make a difference so keep ticking them off. Great to see another member of the Team, Tina, came to join you for TWR yesterday. Coach Simon 🍊
Really like this session. A chance to practice your 10k pace, but break it down into chunks to make it manageable. Enjoy. You got this.
I think I enjoyed that today! It was flipping mild too! 🫣🫤 shorts and vest art the end of November!!!!!🤯
Lush. It’s great when we get mild weather at this time of year. Pace looked great on Strava. Excellent work Kirsty. 28pts is a big coup!! Coach Simon 🍊
Long runs are key. Fuel and hydrate well & join a group if you can.
Under fuelled dehydrated, not pretty but did get it done. A other flipping local legend on the ridge! 😳 I hate the ridge but keep punishing myself! It was rather chilly too!
Cleaning up along there. You’ll be famous among runners on that stretch soon. Great work Kirsty and smashing these long runs now, even if slightly underfuelled. Coach Simon 🍊
