• January 26th - 1st February

Should be right now. Sorry about that. Still keep Tuesday relatively light.

109 Points Achieved

All good thanks. Rest and calm from now.

Exactly that, the work is done, now time to ease off.

MONDAY

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15pts | Conal S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15
Good
💪

TUESDAY

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30pts | 5-4-3-2-1-1-2-3-4-5 Mins

30 POINTS

Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)

A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.

30 Points
Great. Sorry I was late. Ran about three miles at around 22’ park run pace before I found you and did half the session.
No worries. It was just because we started the session early as it was a big one. Still would have hit the target pts for sure. Looked strong when I rode beside you.

WEDNESDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

thursday

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22 Points
Good. My easy pace is quicker and less lazy than a year ago. Good start to the day. Strides didn’t push at all, relaxed
Great to here. Really happy where you are at with a few weeks until the race, especially after the small layoff. Well done Conal.

FRIDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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21pts | 30 Mins Tempo (M)

21 POINTS

Should feel relatively comfortable this, but always good to get some extra miles in at goal pace.

21 Points
WU then a steady parkrun. Concentrated on form. This was as quick as I wanted to run without getting tired. Good steady pace, each mile 7:08, 7:07, 7:05. Held back and didn’t chase at the end. Ambition to make this my HM pace.
Well done Conal. I appreciate it is hard to hold back at parkrun, especially when you feel strong. Just important not to make the mistake of going off too fast in Sevilla. But I know you are experienced enough not to do that.

SUNDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

36 Points
Not as planned. Met Kev top of Elphinstone intending to run 90 minutes and finish in the OldTown. We decided to run a loop back to Sandhurst Rec which was 100 minutes for me. Kev offered me a lift home but it’s all down hill from there so I jogged it.Ended up doing two hours so will back off now for two weeks. Don’t feel tired now but maybe should go easy on efforts.
No worries, yeah we need that taper. Agree, having done extra, if you still want to do efforts, just come, but drop the pace, maybe marathon-10k pace depending on the reps. It’s too late to make any real gains in fitness before Seville so the focus is on rest so you are fresh on race day.