Week Commencing: 20 July 2026

Choose Day👇

A decent week with two good sessions although hopefully nothing too demanding. A bit more focus on speed endurance than working in Z6 too often (5k effort/pace). Sunday’s run is a good chance to put some early marathon paced miles in the legs. Any problems let me know. Really hope the leg is feeling much better now.

Coach Simon🍊

133 POINTS TARGET

111 Points

MONDAY

rest-day

Rest Day

0 PTS

Tried to run the 16 x 400m I missed last week. I actually managed exactly 1/2 of the session. Ran on bexhill sea front, took a while to work out sort & finish points. Obv it’s harder to monitor pace etc on the road. Glad I only did 1/2!
Well done Kevin. That’s cool. 8 x 400 is still a solid workout and a decent way to start the week. Still good to listen to the body, especially with these speed workouts as any further injury now will really set you back.

Coach Simon 🍊
17 Points

TUESDAY

track-simon

5K On/Off

36 PTS

Ran this on a treadmill. Other than reversing the order of quick & quicker k’s I ran it exactly as stated. Hanging on at the end.
Brilliant. It’s a tough session, and good to push the limits. My one big concern and it is a worry is the way you have rescheduled this week is that’s two tough sessions in a row. Always avoid that, at every cost. It’s how injuries occur. We always want to follow a hard day with at least one easy day. That said, yesterdays session wasn’t too demanding, but I just wanted to point that out. Hard days would include efforts, tempo runs or long runs. Anything like a gym workout or an easy run would be classed as an easy day. But glad you were able to get this done. Excellent work Kevin. Chelsea splashing the cash I see. My younger brother once met Alonso is a Spanish supermarket, random fact. Apparently he was a lovely chap.

Coach Simon 🍊
36 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
Done, see thurs for feedback. Yes, Xabi was a respected player, and is a great upgrade as mgr for us. Delighted with Rogers signing, however there is also more to come. Should be a great season ahead, esp as Chelsea will play 45ish games instead of last seasons 60ish (inc cwc). Hopefully I have the next 6 weeks at home. I hope to use this period to get my Venice trg to a reasonable level. I only feel the hamstring now when either I lack motivation and / or I recall Boston. Same solution in either situ – work harder & wait for something else to hurt more, then memory of hamstring fades!
Well done Kevin. Glad the hamstring is improving and you got this done. As a treat I allow myself one game of FIFA a day on my step sons playstation. Have been playing for Chelsea, and won the Premier League, Champions League and Caraboa Cup last season. Lost to Liverpool in the FA Cup final. Top of the league 2nd season in although just accepted an offer from Juventus. It’s an old version and when I logged on after the Argentina defeat to see Tuchel as my manager I had to put in a transfer request 😂 Back to running, building a solid week now.

Coach Simon 🍊
18 Points

THURSDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 PTS

Completed wed & thurs sessions, in the gym, on thurs. 30 mins treadmill, 40 mins x trainer, core session, 30 mins treadmill. Treadmill @ 6:00 k’s. Obv I didn’t do this by choice, however: I lost my planned free time wed pm due to extended calls, & I’ve been trg pm, and I need to get to am for sat / sun. Worn out at end of session, however I retain fri as a rest day, and I avoid having to do a pm session, followed directly by an am session – which I don’t feel I can handle at present.
Respect. Hell of a days work. The hard day – easy day things works well and the pts will give you a good indication of how hard you have worked. If I’ve calculated this right, 40pts today, so yes Friday should be super easy to recover from that. Awesome work Kevin.

Coach Simon 🍊
40 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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Hastings pr. Started well back, running @ 5:00 k’s, progressed thru 4.45 k’s, with 2k to go ran @ 4.40k’s which I held to finish in 23:36. should have run slower, but was comfortable thru out. Great morning to be running, altho too hot!

SUNDAY

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beachy-head

3 x 5km MP

50 PTS

  • Z3
Bexhill seafront, west end rail to east end rail & return = 5k. Started at 6am, & was aiming for 6:00 pace as it was already 19 deg! Completed wu, then ran first 5k in 29:03, so 5:47 k’s. Ran second 5k in 28:32, so 5:41k’s, but hamstring was tightening, this continued thru 1k easy, so stopped running & walked 2k as a cd. Guess I ran too hard yesterday, altho I felt fine. Disappointing to not complete this session, but a v v good weeks training, & running early today gives me 36hrs recovery.