Choose Day👇

Hopefully back on it this week. No need to push too hard in the intervals and parkrun. I’d rather you make sure the back is ok for a few weeks. Plus we’re no longer chasing those times now, consistency is more important. Any problems with the schedule let me know.

Coach Simon🍊

150 POINTS TARGET

126 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Done. First time in several weeks. Felt like hard work
Excellent work Conal. Glad you were able to get back at it. Shows how strong you were that this felt tough after a few weeks out.

Coach Simon 🍊
15 Points

TUESDAY

gang

5 x 1km

26 POINTS

Great to be back. Happy faces. Burned a little bit but think I’ll improve quickly. Not doing efforts for five weeks or so I’ve lost so much but think it will be back two weeks from now
Great work Conal. I was really impressed actually. You weren’t that far off pace. 4:04 per km roughly and with the hill thrown in. So still very impressive giving the little layoff. Fantastic effort and encouraging Ellen to probably run her best ever interval session, that’s worth a lot as well. Inspiring the future generations, priceless.

Coach Simon 🍊
26 Points

WEDNESDAY

gym-workout

Conal's S&C

15 POINTS

Done. Rattled through it but got it done
Great work Conal. It’s never a bad idea just to rattle through. It’s though that spend 2-3 mins inbetween exercises that get the least benefit. I see it the gym all the time. 30 seconds doing an exercise 3-4 mins on their phone doing nowt.

Coach Simon 🍊
15 Points

THURSDAY

Loading...
alan-corke

10 Mins & 60s

29 POINTS

This looked like a full on tough session. Afraid I was tired and low energy so I did 2K slow, 2K quicker, and 2K slow. My quicker miles weren’t even quick but it was as fast as I could go that day, Friday morning.
No worries Conal. Very important you listen to your body. The targets at the moment are still based on the assumption you’ve been training interrupted. So it does feel too much at the moment, let me know and I can look to reign it in, or you can do similar to this on days you need an easier session.

Coach Simon 🍊
12 Points

FRIDAY

Loading...
rest-day

Rest Day

0 POINTS

SATURDAY

Loading...
oaul-1

parkrun & Strides

30 POINTS

Horrible morning so didn’t get to parkrun. Did 5K easy followed by strides and really enjoyed it in the park.
I don’t blame you. The weather has been grim this weekend. The long run was always going to be the focus so wise to rest up ahead of that.

Coach Simon 🍊
13 Points

SUNDAY

Loading...
sam-serpent

150 Mins

45 POINTS

Feel like this did me good and put miles in my legs. Horrible wet morning but satisfying. Not fast but solid. Same again next weekend but 90” a mile quicker.
Glad you managed to enjoy this despite the weather and it shows you’re endurance is still good despite the recent back issues. Very impressed, especially given the conditions. Onwards and upwards. Roll on next weekends challenge.

Coach Simon 🍊
45 Points