Week Commencing: 6 July 26

Choose Day👇

Big half marathon session Sunday to keep you running on top form. There is the Romney Marsh 10k Sunday if you fancy testing yourself. Also I don’t have Pier to Pier in the schedule? That’s 2 weeks Sunday? Unless you were just planning on running it easy. Otherwise a similar schedule, consistency is king. Keep being a king.

Coach Simon🍊

151 POINTS TARGET

138 Points

MONDAY

gym-workout

Conal's S&C

15 PTS

Done
💪

Coach Simon 🍊
15 Points

TUESDAY

alan-corke

90 Mins Run

27 PTS

  • Z2
Lovely countryside and company. Heavy legs after Sunday but the same for quite a few.
Thought it might be nice to mix it up and go for a nice chilled run on the trails. Glad you enjoyed that one.

Coach Simon 🍊
27 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 PTS

  • Z2
  • Z3
Easy run with Neil.
Sounds ideal. Adding up some decent mileage of late. Well done Conal

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Conal's S&C

15 PTS

Done. Wallsits and forearm plank getting better. Don’t burn like they did.
It’s nice when you notice the difference. Although that is often the time we need to make them harder 😉 We can leave them as they are for now though. Well done Conal

Coach Simon 🍊
15 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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andy-alice

40 Mins Run

12 PTS

  • Z2
Two distinct halves. 18 mins very easy and a bit clunky. Then parkrun with Matt Button aiming for about 23 minutes. Started Parkrun at 7:30/mile and gradually started got quicker, finishing at 6:50/mile. Sped up to almost a sprint for the last 100m when I heard footsteps behind. Football tonight so don’t want to do Sunday run with a hangover. Aiming to get up early on Monday before it’s too hot and do it then.

SUNDAY

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start

5-4-3-2-1km

57 PTS

  • Z4
Did this on Monday morning as I was in the pub for the England game on Saturday then for music on Sunday. Did 2K warmup off the watch then first 5K was down to7:45/mile pace once I got going. It was windy hot day so the 3K section was only 8:14/ mile pace but actually my pace was 8:24/ mile over the whole run including slower miles and CD. A HMin 1Hr 49’ so slower than ideal but not terrible in the conditions.
That’s ok. I think we will be on track still, but just be a little bit careful things don’t all bunch up together. I think it worked out ok in that you took hills a bit easier, but you probably noticed you were more tired Tuesday evening because of less rest. As heart breaking as the football was at least it’s over and no longer effects anyones training 😂 Great work Conal

Coach Simon 🍊
57 Points