Week Commencing: 11 May 26

Choose Day👇

The key this week will be keep those easy runs “easy”. That way the session we can hit pretty hard, especially parkrun. Should be pacers day so a chance to challenge that sub 20 again. Any problems let me know. Keep smashing it out of the park Conal.

Coach Simon🍊

144 POINTS TARGET

157 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Done
Bosh! 👊

Coach Simon 🍊
15 Points

TUESDAY

profile

Hill Reps 60-45-30

22 POINTS

I pushed medium hard on the hills and was pleased with my power and stamina although I was willing the 60” runs to end so maybe not quite strong enough. I was pleased how I attacked the 30” reps but even there on the last one I felt myself tiring in the second half. Very impressed by the way Carl powered by me on the last rep. I’ll do my next run very easy. Will be pleasantly surprised if I can go under 20’ on Saturday. I’m definitely getting close.
Great work Conal. I think the biggest compliment I can pay you is often others on the team mentioned how happy they are to keep up or even be close to you during these sessions. So for them to use you as the benchmark for excellence, almost, is great. You’re helping other runners to push themselves and that is a very powerful notion.

Coach Simon 🍊
22 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Good session including some long hills. Of course I took it steady but tried to be strong with quick cadence and good form on the hills. Definitely did me good. Strangely garmin says I have been unproductive the last few days which surprises me as I worked hard on Saturday, Sunday and Tuesday. I know I took it easy for the week away but I think my training is going well.
Garmin can be a real dick sometimes so I wouldn’t worry about that. It’s probably because you haven’t put some 4:00 pace in there, but we know the slower pace up the hill is just as productive, if not more. Well done on this session this evening.

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Conal's S&C

15 POINTS

Done. Good
Excellent job Conal

Coach Simon 🍊
15 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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oaul-1

parkrun & Strides

30 POINTS

Ran the parkrun course slowly to warm up, then did strides. I changed into my fast shoes and hoped to run under twenty minutes. My shoelaces came undone before goatledge and then again in bottle alley and that broke my rhythm. I think I would have been close to twenty minutes but finished about thirty seconds over. I think I’ll get it soon.
Wow that is annoying. So unlucky. But yeah feel like you are close right now which is a good sign. Some bonus pts banked for your extra warm up.

Coach Simon 🍊
36 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Ran a bit too slow so didn’t get to the seafront early and had to do an extra half hour to get home. A bit sluggish. I did get a bit quicker the last 4K but it was a lazy run. Should have a lot in the bank on Tuesday for efforts
Nothing wrong with dropping the pace a little. It probably felt lazy because of all those quick Sunday runs you have done recently, when in truth it’s quicker than I’ve been doing my easy runs lately. A huge week as well, that’s two on the spin now so that fitness should continue to improve. Awesome work Conal.

Coach Simon 🍊
45 Points