Week Commencing: 22 June 26

Choose Day👇

Race week. I think given how this plan has gone you arrive in really good shape. It’s somehow worked out well. But treat it as a free hit Sunday, whatever happens is a bonus really, but that’s not to say you can’t go out there and run a really strong race. Tuesday just chuck in some race pace miles, Friday nice and light to keep the legs ticking over. But I’m excited to see what you can produce, especially after that course PB at the Alan Corke a few weeks back. Go smash it Steve.

Coach Simon🍊

142 POINTS TARGET

115 Points

MONDAY

cycling

60 Mins Bike

12 PTS

  • Z1
gym-workout

Steve's S&C

12 PTS

A very hot start to the day on the bike but was a good ride nonetheless, I didn’t manage to do s&c as the gym was at 38°c, plus I need to ride from battle and back again Wednesday as the van has its mot so figured that could fill in the missing points.
Nice job on the ride Steve, looks a decent route. That’s cool about the S&C, pretty toasty in the gym and hard to know how the body would react to those extreme conditions.

Coach Simon 🍊
12 Points

TUESDAY

alison

30 Mins @ MP

21 PTS

Out nice and early for this one fueled by coffee. Still very hot one way and windy the other did push to hard kept it controlled.
Amazing how quick you can move in those low HR zones. Impressive stuff and sensible to get out there early. Well done Steve.

Coach Simon 🍊
21 Points

WEDNESDAY

rest-day

Rest Day

0 PTS

Busy but still managed a bit of rest
Glad to hear it. Get those feet up as much as possible over the next few days.

Coach Simon 🍊

THURSDAY

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rest-day

Rest Day

0 PTS

Decent rest after work in the garden. Its a good job I like the heat as I dont think its going to be much better come race day.
I think it’s due to cool down a little, but yeah good that you don’t mind it. I’m similar, doesn’t seem to effect me, perhaps the fact we are both quite light helps? 🤷‍♂️ But my HR was normal on Wednesday evening and wasn’t effected at all. Glad you were able to rest. Exciting weekend ahead 🧐

Coach Simon 🍊

FRIDAY

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andy-alice

40 Mins Run

12 PTS

  • Z2
Out nice and early for this and it was still a sweat fest felt pretty good thou considering how early it was. Thinking ahead I will take some time out after this coming race and just do what I can with no structure and try and get this niggle sort once and for all.
Great work Steve. Yeah no worries about that. You’ve been on plan for a long time now and it’s been a grind of late so a break from the routine and scheduling will do you good.

Coach Simon 🍊

SATURDAY

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rest-day

Rest Day

0 PTS

Not a bad day lots of rest was had
Always good the day before a big race

Coach Simon 🍊

SUNDAY

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bewl-simon-1

15 Mile Race

70 PTS

Well the final prep wasnt the best with a knob head neighbour having a party till 1am but nevermind as there’s not alot I could do about that. Race was ok went of at a good but sensible pace letting the brave lot disappear into the distance unfortunately this put me on my own for the first 4 mile until I started to real people in I caught onto the back of people but just to realise I needed to keep moving on so again on my own till the next one in total I think I ran atleast 80% of the race alone. I caught up with the 2nd place master at around mile 11 to realise I was moving better so pushed on to the next person again then bang mile 14 juat as I caught him the toes started to cramp, then the hamstrings and calfs I had no choice but to not push anymore and just make sure I finish, every time I got to a gate everything cramped up. Fueling went well thou 6 x40g gels and probably about 2ltr of water throughout the race. Was a bit disappointed with the time but cant help getting cramp and to come 2nd in the masters was still a good result.
A fantastic results and the things which held you back slightly were completely out of your control. I think it’s important to take the positives, that are in a plan which was so hit and miss given the constant niggle, you’ve achieved a really good result. We can’t ask for much more than that. Perhaps time to take a bit of a break and see how things go. Always here if you do want to return and discuss how better to tweak your training. I do feel if injury free a more threshold based approach could work well for you to reduce that risk of injury but allow you to get some decent volume and miles on the board. But well done Steve and always appreciate your support.

Coach Simon 🍊
70 Points