Choose Day👇

Big week. 115pts!! A couple of juicy sessions in there!! Hopefully the difference in 10k pace and just under 5k pace is noticeable. But Fridays is a real toughie so be prepared to really work hard in that one. Save the easy miles for Sunday. You’re going great guns right now, so keep doing what you are doing. There is a local 10k in Winchelsea on Sunday which could be a potential replacement for Friday if you were free for that.

Coach Simon🍊

115 POINTS TARGET

119 Points

MONDAY

Terrible sleep last night, still hate Russian twists…… no 6pack yet 😳
Sorry to hear you slept so badly. We could try this one instead of the https://youtu.be/2aSszxf2_pk?si=516bGf9o7qTbOJ0y If you don’t have a dumbbell you could use anything at home as a weight. Like a heavy book for example 🤔 Really well done on smashing these out to start the week though Kirsty.

Coach Simon 🍊
5 Points

TUESDAY

track

8 x 3 Mins

25 POINTS

That was a struggle to head out! Wet and windy, but still nailed it! 💪🏻 enjoyed that session, garmin was telling me another pace, Strava tells me I was quicker than 5k pace 🤯🥴 mostly walked up old London road as CD-but am trying to run more each time I use as CD.
Strava pace looks great and suggests we have a quicker 5k coming your way soon. Really well done for getting out there in those conditions at that time of day. I don’t know how you do it. Respect. Well done Kirsty

Coach Simon 🍊
25 Points

WEDNESDAY

andy-alice

40 Mins & Strides

16 POINTS

10mins, strides-dropped my keys!-30mins TWR……. Perfect! Proper easy!
As I was cycling up behind my first thought was “Crikey, who that’s runner, she’s good”. Low and behold it was you smashing out your strides. Which was very pleasing for me as the coach. Glad you found your keys, get yourself a flipbelt for christmas, they are great and have a key attachment inside. Well done for leading the TWR as well.

Coach Simon 🍊
16 Points

THURSDAY

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Who even I? Even spotted your tweaks! 😆
You’re a machine. That’s who. Glad you saw the tweaks. The Glute Bridge is a key exercise for the glutes and we need that in the core session, hence why the single leg deadlift is now with the legs.

Coach Simon 🍊
5 Points

FRIDAY

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track

5 x 1 Mile Reps

38 POINTS

A little under goal pace. But, I am getting used to seeing a 5 at the start of my pace, I think I’m getting used to it! 😬 approaches this at 9mins @pace not a mile, seemed to work in my silly head! If you’re out today wrap up, it’s chilly!
You’re just consistently smashed out these strong sessions now and hopefully getting more used to running at these quicker speeds which is great. I think this is going to have a real positive effect on your race times from 5k right up to half marathon. So keep doing what you’re doing, which is being awesome, week in week out.

Coach Simon 🍊
34 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Did some yoga Simon! That must deserve 1/2 a point…….😆
10 mins of yoga is worth 1pt. So looking at your Strava you’ve banked a bonus 4 here!! Happy days.

Coach Simon 🍊
4 Points

SUNDAY

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sam-davies-1

100 Mins Run

30 POINTS

Well that wasn’t pretty, but done! The run in emojis 🥴😴💨💩☔️👎🏻 This was one of those runs that felt like it would never end! But alas, it did! I did see the Christmas “tree” in town….. I need to address fueling on a Saturday, I don’t think that’s helping, and I took a gel for the first time-YUCK!!!!
😂 We need more runs described by emoji’s. That had me laughing out loud. Thank you. Respect for getting out there is such tough conditions. It will make you mentally stronger. Some important points raised as well about the fuelling. Eating the right things on Saturday can make a big difference. I would say persist with the gels, you do get used to them and on a run like you probably be taking two, one around 30 mins one around 60 mins. Excellent work though Kirsty.

Coach Simon 🍊
30 Points