Week Commencing: 1st June 26

Choose Day👇

So Friday. Try the following. WU. 1 Mile @ 7:15, 1 Mile @ 7:05, 1 Mile @ 6:50, 1 Mile @ 6:40, CD. That assumes flat route and calm conditions, so if it’;s not we can adjust the paces slightly, but then we can check the HR data and get a much better idea of your LT2. Sunday? Lots of us are doing the Weald Challenge if you fancy using that for your long run. Could just jog round enjoying the trails and come for some lunch afterwards. Paul L and Sam D among those running.

Coach Simon🍊

150 POINTS TARGET

165 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Done
Good job Conal!

Coach Simon 🍊
15 Points

TUESDAY

track

4-3-2-1-30s

24 POINTS

Thanks for tonight Simon. That is quite a crowd of runners especially when they are all talking. Great session. Don’t listen to me when I’m tired because I’m full of false information. I didn’t run the first rep anywhere near as quickly as I said. I actually ran 6’10” minute mile average over the session so not crazy fast but still very pleased.
😂 That’s ok. I remember that in future. Yeah it was a good session. Such a nice group of people. Everyone working hard and being nice to each other. What more could you ask for. Well done for putting in a decent shift as always.

Coach Simon 🍊
24 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Great run with Paul Lambert. Very steady and low heart rate. Felt good to stretch my legs the last 300m
Paul is such a good run leader. Glad you enjoyed this one. Love how you get to run with so many awesome people all the time.

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Conal's S&C

15 POINTS

Done
💪

Coach Simon 🍊
15 Points

FRIDAY

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simon-half-marathon

7k HM Tempo

27 POINTS

That was tough. I was running into a strong breeze on the way out so was a bit over pace but I made that up on the way back and did the last mile under pace. I was having to push myself most of the way. Feel like this will make me stronger. See you on Sunday.
Great work Conal. I was a good trial. I think you’ll benefit from some longer rep tempo based runs, but we might still focus on pace rather than heart rate, simply due to my worry that your watch data is that reliable. It’s good to keep trying new stuff and find new ways to improve. Sunday should be great. I think everyone I have asked wants to come to lunch, could be 16-20 of us 😂

Coach Simon 🍊
27 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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sam-serpent

150 Mins

45 POINTS

Just realised I haven’t filled this. I ran at a comfortable quick pace behind a small group who knew where they were going so I didn’t worry about wrong turnings. Realised at the last minute that I was at the finish and just under two hours so I put a little sprint on and went past them which hadn’t been my intention but I was only under by a few seconds and wanted to be sure. Lovely route and great company with all the HR crowd. I was almost dozing off in the pub. Well done Sam Davies, twenty minutes quicker than I was.
Fantastic running Conal. That was a great route wasn’t it. The kms flew by. It wasn’t until the big hill at km 17 I started thinking about the finish line. I know what you mean about Sam. How did he average 4:30 per km on that route? Impressive running. Equally a fine run by yourself too. A star coming your way. Neil questioned why you didn’t have any? But now you’ve done 5 weeks on the spin hitting the target, so you get a star 🌟😂

Coach Simon 🍊
60 Points