Week Commencing: 27 APR 26

Choose Day👇

Sometimes I spend too long justifying here why I’ve set the sessions I have. But you’re a numbers guy so I’ll be honest and the main reason is the points add up to, or are very close to your target of 120pts. That’s why the sessions are what they are. Obviously there are more than 1 way to reach that target, but we’ve got S&C, speed work, parkrun, easy run and long run. All the perfect ingredients for a good training plan. So I’m happy and not surprised you continue to make progress. Keep it up Ben, any problems let me know.

Coach Simon🍊

119 POINTS TARGET

121 Points

MONDAY

circuits

ASPT

10 POINTS

Did HR Track session. 2,3,4,5,4,3,2 mins at 5k pace as suggested. 10 mins plus WU and CD. Went ok. Shoulder was ok for run, but is quite painful while working. Still same today (Wednesday) as Monday, so not sure I will be able to do any arm exercises this week. Non working day today, but I do have work to do. May do a run or walk later just to get out and keep my shoulder moving.
Well done Ben, decent session done at that pace. I’ve had some real shoulder issues and I think it’s all RSI related. I think if I work without my elbow supported that’s when I get the issues. Yours is 99% most likely something else but I wanted to mention it on the off chance that is what could make it painful. As I type now I am making sure both my elbows are on my arm rest to stop and that seems to help me 🤷‍♂️ Hope it gets better as from my recent experience shoulder pain is really horrible.

Coach Simon 🍊
23 Points

TUESDAY

paul-plan

4-3-2-1-1-2-3-4 Mins

23 POINTS

Did nothing Tuesday exercise wise
Nice to have a rest day!

Coach Simon 🍊

WEDNESDAY

rest-day

Rest Day

0 POINTS

Did a 40 mins easy run. I don’t think my shoulder was RSI as I didn’t do anything on Sunday, except drive up to Reading and back. It is really a mystery. It is definitely better when I am not working/typing though. Anyway, hopefully it is on the mend, as feeling a bit better today (but maybe as not worked too much).
Well done Ben, I hope it clears up soon, as I said, I’ve had some issues lately, and I know how uncomfortable it can be. Mine just went away after 4-5 days.

Coach Simon 🍊
12 Points

THURSDAY

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bimblers

Bimble💙

18 POINTS

Did a lovely hour long bimble through the park. Nice to see coach as well!
It was great to see you guys. Just to clarify I wasn’t checking up on you and you don’t have a mole among you group. I was simply waiting for Jax to have her haircut nearby, honest 🕵️‍♂️

Coach Simon 🍊
20 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Wasn’t really feeling it during the warm up and then had the usual issues at the start to get going, but pleased that I kept the pace going and slowly increased the pace slightly as the run went on. Finished with 23:29, so overall very happy. Did warm up and cool down too.
Well done Ben, it’s not always about running your best time, but being consistent and doing those extra bits. I think what I was most proud of yesterday in my 10k was that I did everything right. WU, Strides, pacing and CD. That made me more happy that hitting my target. So if you keep doing that, you’ll continue to improve.

Coach Simon 🍊
26 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Hilly run led by Nick. Very happy to run up all the hills, including Doleham Hill and Rock Lane. Did extra 10 mins at end to get up to 2 hours.
Wow, those hills are tough, especially Doleham so respect for getting all the way up there. I have to give you some extra pts for those. Awesome work Ben

Coach Simon 🍊
40 Points