Week Commencing: 6 July 26

Choose Day👇

A really good week. Again I’m being sensible with the speed work. You could join us if you want. We are doing a similar session in terms of time, but just slightly more intense but if you run at 10k pace rather than 5k pace with the group you should be ok. Entirely up to you. I have put 60 mins easy Wednesday which if means going to Horntye just keep the hills super light, even walk the really tough ones to keep that HR down. Then the long run Sunday. 120pts on the table again. Keep smashing it Dan, any problems, shout.

Coach Simon🍊

121 POINTS TARGET

122 Points

MONDAY

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 PTS

  • Z2
Arms and core done Monday lunchtime. Cross trainer to make up this week as used the gym in Cranbrook on my lunch so ran out of time 😊
No worries. We can squeeze that in somewhere. Well done smashing out the Arms and Core. Must be feeling pretty strong right now? 💪

Coach Simon 🍊
5 Points

TUESDAY

paul-lambert-1

5 x 1km Threshold

23 PTS

  • Z5
Great to come along to efforts, joined in with the group but ran at 10k pace as advised. Really enjoyed tonight cheers Simon 😊👍
Very sensible and great to have you back. It feels like a big moment in your comeback and still important we continue to be smart. Given it was 25 mins of work, we still hit the pts target we were seeking. Awesome work Dan. HR, pace and RPE perfectly in Zone 5 (10k) as well. So a really well executed session.

Coach Simon 🍊
26 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
Hour run with Nicks group. Ran to heart rate.😊
148, perfect HR, upper end of Z2 means you’re getting the most out of that. I like the idea of that on a warm day. Pace will be effected by the heat and the inevitable hills on a Horntye run.

Coach Simon 🍊
18 Points

THURSDAY

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All complete
👊

Coach Simon 🍊
2 Points

FRIDAY

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gym-workout

Home Legs Workout

10 PTS

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 PTS

  • Z2
55 mins leg work then 30 mins magic stairs
Beautiful. Great work Dan

Coach Simon 🍊
24 Points

SATURDAY

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rest-day

Rest Day

0 PTS

30 mins cross trainer as missed it on Monday 😊
Top work Dan

Coach Simon 🍊
9 Points

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
Deff ran over 2hrs watch said 2hrs + but when it sync to strava it was a few secs under. 2hrs all done ran to heart rate. Hope you had a good 10k today 😊👍
Definitely a good day to focus on HR. I did see Strava and 1:58, and thought “that’s not like Dan” 😂 Another strong long run and bit week banked. 10k race went really well. I forgot to turn my HR alerts off, but it proved really useful as it told me what my HR was at certain points on the route, so I knew I didn’t need to adjust my pace, despite the conditions being tough and in the end slowly picked off some runners and finished strongly. Thanks for asking.

Coach Simon 🍊
38 Points