Week Commencing: 29 June 26

Choose Day👇

Hitting some good numbers here. BRT Wednesday. Friday’s sessions is one I’ve done recently and enjoyed, it’s not overly demanding but trying to maintain 10k pace on the backend of a solid 10k before is a great prep for the next Rye 10k event. Then we have a couple of easy runs alongside the strength worth to compliment those two sessions. Keep up the great work Jamie. Any issues just let me know.

Coach Simon🍊

134 POINTS TARGET

124 Points

MONDAY

gym-workout

Home Legs/Core

10 PTS

Hi Simon, sorry I had just logged on to catch up with the last couple of weeks feedback as I’ve had a lot on so this has fallen aside, but didn’t realise I also had the week before that missed! I’ll mark those earlier ones as complete/missed etc now but won’t add any commentary unless it is very noteworthy! To this feedback now – last Monday’s (29/06) S&C was unfortunately missed as was still getting over the heat fatigue from the previous weekend!
No worries, I appreciate you are busy. To be honest I have still been tracking tour sessions and pts using Strava, so I know where you’re at in terms of completed sessions etc.

Coach Simon 🍊

TUESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
A nice comfortable 60 mins – still warm so pace was slower tan easy but kept heart rate low.
HR and RPE always more important than pace, which is the least important metric for the easy runs, especially in the heat. Good job Jamie.

Coach Simon 🍊
18 Points

WEDNESDAY

dead

Club Intervals

28 PTS

  • Z5
  • Z6
This is a hard one to describe! It was a loop consisting of ~250m easy out eastwards along the lower prom, then hard return 250m with a couple of sections dropping down onto the shingle, then ~100m easy out westwards then hard 100m return into hard effort up Pages ramp which is ~80m of 15-20% gradient. The loop was then repeated with the 100m section first, then 250 then hill. Short rest of about 60s after completing a normal and reverse loop. Completed the normal/reverse double loop four times for just under 7.5km of running, with half of this at hard effort (8-9RPE). Stretches done.
Yeah, you’ve lost me to be honest. But as long as the effort is there I’m happy. There might be times you leave a session thinking, “not much volume there”, in which case adding some extra onto a run later in the week is a good way to compensate but sounds like you got some decent work in here.

Coach Simon 🍊
30 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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michael-chichester

5km x3 Progression

40 PTS

Relatively happy with this run, although didn’t quite hit the pace on the 10k reps, and needed to cut short by 850m. Although not as hot as the week before, it had started to build again, plus there was more of a wind than expected along the seafront. With this, plus not ideal levels of fuelling during the day, the latter part of the run felt quite tough and the final km fell off quickly and felt it better to call it there. 2km CD felt ok after this though and stretches completed later that evening.
HR shows you were working hard in the heat. Probably should be lower if doing that in normal conditions. No worries about the missing 800 metres, still some decent miles banked here. So well done Jamie.

Coach Simon 🍊
40 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
Getting hot again! Though not as bad as the week before. A nice 2-hr loop along the seafront and then back over Come Valley Way
Nice, liking the HR. I’ve switched to HR training, got myself a cheap chest strap and convinced it’s the way forward, so if you fancy doing the same I would recommend giving it a go. Especially when it’s hot, we should be reacting far more to HR than pace for the majority of the session.

Coach Simon 🍊
36 Points