Week Commencing: 27 APR 26

Choose Day👇

A solid week, a really solid week. I’ve dropped the long run slightly as don’t want to overdo things right now and if you prefer you could swap the progression run for a parkrun but I like the variety and it’s good fun working your way through the field. Any problems let me know, but keep up the great work Conal.

Coach Simon🍊

139 POINTS TARGET

131 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Done
Great work Conal

Coach Simon 🍊
15 Points

TUESDAY

paul-plan

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

23 POINTS

I’m still tired. I was feeling a bit lethargic and useless all day yesterday, then I went to the GP and got an injection in both shoulders (shingles and pneumonia when you turn 65). Both shoulders feel bruised so I was intending to go easy. Then on the first rep I was struggling to keep up so i quickened my cadence on the following reps and sped up. It felt like a big effort, close to maximum but hopefully just what I needed. Will run very easy at Horntye tonight. Thanks Simon. Great session.
Sorry to hear you’ve been feeling a bit tired. Hopefully it will pass, but yes, keep it very easy tonight. Was great to see you and Nick running together and pushing the pace. Very impressed. Well done Conal.

Coach Simon 🍊
23 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Took it easy. Quads were tired on the hills. The flat bits were fine. I ran with Matthew who is only recently back from a long time out and I could see he was finding it even harder and was pushing through. Good run through the woods.
Well done Conal. It can be a tricky balance can’t it. Trying to keep it easy on those hills and we never really know how challenging the route will be. It’s why I drop down a group still just to make sure I’m not working too hard. But I do like Neil’s route. Job done though.

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Conal's S&C

15 POINTS

Done
Excellent work Conal

Coach Simon 🍊
15 Points

FRIDAY

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su-sparkes

120 Mins

36 POINTS

rest-day

Rest Day

0 POINTS

Did my long run on Friday but very easy. It felt like what I needed
Perfect. Glad you managed to get a decent run in whilst away and enjoyed it. Great work Conal

Coach Simon 🍊
36 Points

SATURDAY

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michael-chichester

Progression Run (KM)

24 POINTS

I was in Cambridge for my daughter’s graduation and I did a very easy run on Saturday morning. I got lost a few times and stopped to take photos.
Sounds like the perfect run 😂 I think I have the weekly pts about right, not that it matters a great deal, just glad you were able to get some enjoyable runs in whilst away.

Coach Simon 🍊

SUNDAY

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su-sparkes

120 Mins

36 POINTS

rest-day

Rest Day

0 POINTS

Second morning in Cambridge and another very easy run along the river super flat. This was an extra run not on the plan but really a sight seeing easy run. I did only easy runs in Cambridge and Exmoor so although my miles are up I feel my workload was down and I’m very rested
Nice, yeah sometimes it’s good just to stick to some nice easy miles, gives the body a chance to rest and you still get the gains. Well done Conal

Coach Simon 🍊
18 Points