Week Commencing: 6 July 26

Choose Day👇

3 easy runs this week, the aim being to build a bit of last minute endurance before your P2P attempt. The one sessions is a good one. It goes with that mentality of breaking down a run into sections and I reckon you’ll be able to average below your 5k PB pace for each km, conditions being favourable that is. But that would be the target. A second or two per km under 5k pb pace. I do like setting a challenge. 130pts on the table again so working at a really high level right now. Keep it up Kirsty.

Coach Simon🍊

130 POINTS TARGET

94 Points

MONDAY

gym-workout

Home Legs/Core

10 PTS

Wwwoooo what a start to the day…..
Work it, make it, do it, makes us. Harder, better, faster, stronger 🎵 You must be feeling strong these days? Great work Kirsty.

Coach Simon 🍊
12 Points

TUESDAY

track

6 x 1km Reps (5k)

30 PTS

  • Z5
That was hard work today! Still fun to pretend to be speedy!
Pretend? Give over. No pretending there. On a serious note, that feedback is possibly where you are going wrong. You’ve smashed out a fantastic session and then kind of doubted yourself. If you can run 5:11 pace for that session you could do a 5k in 5:11 pace. Trust me. I’m not saying it’s going happen anytime soon as we still need to work on that head of yours. But this sessions shows your potential. And I’m not bull shitting you here to make you feel good. For me you’re running at a level of around 26:15 for 5k in training. And if someone said “Kirsty I’ll give you a million pounds if you run sub 26 tomorrow”, I’m pretty confident you would do it. Food for thought. Awesome running today.

Coach Simon 🍊
30 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Pre TWR pace 7:07 HR 136 Strides pace 4:30 HR 142 TWR pace 7:10 HR 136 What Wednesdays are made for. It was hot. So very hot…….
Awesome work Kirsty!! Love the routine you have with TWR on a Wednesday. Keep it up.

Coach Simon 🍊
22 Points

THURSDAY

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What ever doesn’t kill you apparently makes you stronger. Just waiting for rejection #1 (London ballet result) the suspense is killing me…….
Rejection for me 😢 “If I could offer you only one tip for the future, sunscreen would be it.” (it’s on the radio right now). Great work and good luck, you probably know by the time you are reading this.

Coach Simon 🍊
12 Points

FRIDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Well another Friday another lush session! Rounded up to 9k, only another min added! Let’s hope I can double this positive run on Sunday! Niggley right leg…..trying to pretend it’s ok 🫣 Now for the first day to myself if forever! Exciting! Also one of my TWR friends got into London! 🎉🥳 I’ve passed your deets on to her!
Sorry to hear about the right leg. We are closing in on a week off, which will hopefully help that settle. Thank you so much for recommending me. Loving the stats for this one, perfect execution. Great job Kirsty.

Coach Simon 🍊
18 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
Ran with Steph, she opted to do the full 2hrs…. It was sooooo lovely running with someone! We smashed out 16k and I hope she’s proud of herself! Stephs HR was massively high so we kept chilling to get it down! Felt really chill and easy easy pace! Also did you know there’s a water filling tap under azure? I did not! I always go to the fountain in the carpark! Everyday a school day! I felt strong today and nice have fitness shown today!