Week Commencing: 22 June 26

Choose Day👇

Did you say you were not doing the handicap? Sorry sometimes messages get lost in translation. Some of us will be doing efforts the same evening. Saturday session is one which has gone well for others on the team including myself and allows for a pretty swift parkrun at the end of 10k of easier work. Any questions or issues let me know. Keep smashing it Conal. Make this week count 💪

Coach Simon🍊

165 POINTS TARGET

165 Points

MONDAY

gym-workout

Conal's S&C

15 PTS

pett-xc

60 Mins Run

18 PTS

  • Z2
Both done
Great way to start a new week. Awesome work Conal.

Coach Simon 🍊
33 Points

TUESDAY

si-1-mile-3

5k Race

26 PTS

Need to get to the pub in good time this evening so did this early. 8’ – 8 x 60” – 8’. Quite slow on the first 8’ while the body woke up and definitely slower when I turned back into the wind after five or six minutes. Pleased with my speed and strength on the 60” bits, alternately into the wind and with the wind. The final eight minutes was into the wind and stuck with that quite well. Not hot at all even at 8AM with cloud and some light rain over this corner of England. Average pace 6:31/mi Average HR 131 (59% minutes n zone 4)
Decent effort doing this solo. You did the right thing to get out early as was cooler then that it is now. Overall pace looked good as well, enjoy the game this evening. In-ger-land, in-ger-land, in-ger-land!!!

Coach Simon 🍊
26 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 PTS

  • Z2
  • Z3
Very easy on late on a hot day
Very impressed you managed to get this done on the Wednesday given the heat. Says he who also went out, I didn’t think it was too bad come 8pm.

Coach Simon 🍊

THURSDAY

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gym-workout

Conal's S&C

15 PTS

Done
clockwork!!

Coach Simon 🍊
15 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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michael-chichester

5km x3 Progression

40 PTS

Sped up after 3K when I ran along with Louis Dargan and that woke me up. Kept that pace for the second 5K. Then ran 21:15 parkrun, not bad on a warm day. Had bad stomach cramp and digestive problems when I sped up for the finish. Hope I never get that in an important race. I’ll put it down to eating too much the night before.
Sounds like a fun run. Love the fact that in your mid 60s you can run with one of the fastest runners in town. If that’s not a reminder of just how good you are, I dunno what is. Great work Conal.

Coach Simon 🍊
40 Points

SUNDAY

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alan-corke

90 Mins Run

27 PTS

  • Z2
Ran over the country park to Fairlight very easy. Tired on the hills.
Been a big week, so fair play for getting those hills in. When you’ve done a big week like this and off road don’t even be afraid to have a cheeky walk, soak in the views, your HR will still be as high as you were running on the flat, so actually it’s beneficial sometimes to opt for that approach.

Coach Simon 🍊
27 Points