Week Commencing: 1st June 26

Choose Day👇

Another pretty big week. Build that long run for Bewl and the Pier to Pier. A bit of tempo and speed work to have some nice variety in there. I switched the 8,4 and 2s with the 60 min easy run to give you a bit more rest after the 5 miler. Any issues let me know, but a good opportunity to make some decent progress here with 125pts on the table. Keep up the great work Victoria.

Coach Simon🍊

125 POINTS TARGET

94 Points

MONDAY

rest-day

Rest Day

0 POINTS

Did an extra 45 in the gym
Ah fab, well done Victoria. Nice start to the week.

Coach Simon 🍊
10 Points

TUESDAY

si-200s

5 x 1 Mile Reps (10k)

34 POINTS

Switcheroo with last week so the mile reps x 5. Felt good that, stiff headwind on way out decent on way back. Lactate threshold updated to 179..
I did a threshold session and my LT2 HR went down but the pace went up, from 4:25 – 4:27 per km which I was pretty annoyed by. Especially as I was running faster than that below by LT2 #gofigure Although my predicted 5k time dropped up 20:30 for the first time in 5 months. Stupid watches. Great session though, some juicy splits on the way back. Well done Victoria.

Coach Simon 🍊
34 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

Good – hr info went weird for first 10 mins, pretty sure that was watch not me…. Can see an improvement in the rest of it, 130 – 140’s and smidge faster
Fab, yeah I like this approach now, definitely for the easy runs and it’s great when you can see the pace picking up at the same HR as you know that means you’re aerobic base is improving. Well done Victoria.

Coach Simon 🍊
18 Points

THURSDAY

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Full body, mainly machines today but some simple plyo jumps with bar, bit of core
I need to experiment with the plyometrics at some stage but still just a bit wary of doing my knee damage. Sounds like a decent workout though. Opportunity to get in the gym more I guess now you’ve got the membership

Coach Simon 🍊
15 Points

FRIDAY

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emily-2

20 Mins Threshold

20 POINTS

Hope that was about right? 160 – 170 for most. Just walked home for cool down, we ate too near the sesh, tried to avoid any worsening gastric distress 😂
Decent. To be honest from the feedback I’ve had, generally the threshold stuff doesn’t quite work for the team. Mainly due to the data not being there. But I will be tweaking plans slightly to have more tempo/10k stuff. Just so we are not overdoing it as much. So kind of threshold in disguise which will make more sense to most of the team.

Coach Simon 🍊
17 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Didn’t do this today, woke up feeling bit drained so with race Tuesday can we do this Wednesday after Fairlight when it wont matter too much? Also signed up for Heathfield 10k next Sunday, but again can do that long (140) run on Monday instead. Neither race is that long so should be fine. Did a long dog walk and in garden most of day so not completely inactive! 💪 Can do a bit next week up to Thurs as I’m away in Portugal for a week so plenty of rest. Apparently tho there is a gym room with a treadmill so can def get a couple of easy/longs in I reckon…
I wouldn’t go chasing. Put this down as a bit of a recovery week which to be honest, with two races lined up is probably a good thing. No Sue Hull Tuesday for the Alan Corke so just go out and run your own race. Emily and Lucy Pollard, both team 🍊 running and not too dissimilar to you in terms of pace, if you wanted some company. Is the Portugal trip from Thursday 18th? I’ll make a note of that on the spreadsheet.

Coach Simon 🍊