Week Commencing: 25 May 26

Choose Day👇

Quite heavy early in the week with two sessions, but I think if you keep the 1 mile reps at 5 mile pace, the lighter schedule towards the end of the week will still leave you fresh for Sunday. But we could always take an extra days rest Friday if needed. It’s good to focus on race pace early in the week just to have that nailed for Sunday. Any issues though just shout.

Coach Simon🍊

125 POINTS TARGET

112 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

si-200s

5 x 1 Mile Reps (10k)

34 POINTS

Not too bad, didnt know if 5 mile or 10k pace, suppose not that much difference… Really felt last two with heat, did a walk cool down tho got the George St steps in. No hr monitor, wouldnt find it this morn (in a random pocket of course…) That max hr was done pre monitor too I think so might be a smidge lower
Data looks good. Pace wise you were in between Zones 5-6 (5k-10k pace) which is what we wanted and HR looked pretty accurate too, and where we would want it, perhaps a few BPM higher but that was probably down to the heat. Overall a great session and hopefully a confidence boost ahead of sunday knowing where you want to be pace wise.

Coach Simon 🍊
34 Points

WEDNESDAY

uppsala

60 Mins Easy-MP

24 POINTS

Fairly straightforward I think! Be glad when this heat pisses off tho…
It’s like we spend all winter moaning but then rather than just give us some mildly warm weather they throw this at us, so we just moan again. This is extreme though to be fair. Well executed in terms of the progressive splits 💪

Coach Simon 🍊
24 Points

THURSDAY

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Did today (fri) Joined a ruddy gym innit! Should have done a while ago, was good but did *try* and hold back a bit given race on Sunday. Did single leg on ext/curl/calf
Ah cool, which gym have you joined? I find it much easier to do my S&C in the gym as once I’m there I don’t have the distractions I get at home. I’ll always be interested to hear what you are doing in the gym. I’m still building at the moment but will look to make the exercises more challenging in a few months time.

Coach Simon 🍊
15 Points

FRIDAY

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andy-alice

40 Mins Run

12 POINTS

Did on treadmill, must have just pressed a generic workout, cooled me down at 30 mins for another 4. So 30 easy really… I’m sure I can make that up
That makes me livid when that happens. It happened on the stairs once when I going for a 60 min climb and record only for it to stop halfway 😡 Chuck some strides in pre run Sunday and job done!

Coach Simon 🍊
9 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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paul-1-mile

5 Mile Race

38 POINTS

One of those things but will take the training effort, decent speed sesh 👍 Bit last min but just booked the Alan cork race if that means tweaking Sunday long?
Yeah I think that’s the best mindset to have. There were some pretty quick runners walking past me at 5km as well, so I wouldn’t worry too much. Let’s switch this week and next (recovery week) so you’ll be much fresher for the Alan Corke as that is a race you could bag 1st FV50 in without killing yourself. Do you know Sue Hull? She’s won that 4 times in recent years so is likely to be there. You could just race her as I think you’re stronger and faster than her and would have more in the tank later on. A discussion for next week perhaps.

Coach Simon 🍊
30 Points