Week Commencing: 4 May 26

Choose Day👇

I’ve got you down as having a week off? So take it, it’s well earned. But on the off chance you did want to still run or workout I have added the sessions to the dashboard. But in truth I’m not expecting you do this, or certainly not all of it, if you are away. So please don’t think I am. Have a great time if you are away. You deserve it Conal. Always interested to hear where you are going as well?

Coach Simon🍊

147 POINTS TARGET

159 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Done
Well done Conal

Coach Simon 🍊
15 Points

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

Very easy one hour run before breakfast in beautiful countryside. I gave my ex wife a lift back to Exmoor from Cambridge and stayed a few days. She helped me plant up my garden in Hastings so I have been doing donkey work for her. Great to be outside working for three days
Sounds very nice and glad you had such a lovely run.

Coach Simon 🍊
18 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Again a very easy run along the river. I have only done super easy runs this week so will be well rested. Some hills but relaxing
Sounds fab. Glad you are still getting some miles in whilst away.

Coach Simon 🍊
18 Points

THURSDAY

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gym-workout

Conal's S&C

15 POINTS

Done
Awesome work Conal

Coach Simon 🍊
15 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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sam-d

Half/Marathon 10K Tempo

33 POINTS

Good to get some tempo after five easy runs. Didn’t log the warm up or CD. Was running the first 5K at 7:30 minute miles but then Jimmy Elford joined me and we ran the last 3K under seven minute miles. Great to run with Jimmy who was in the middle of a long run. Then it was so good running parkrun with you Mister Linklater, at your metronomic pace. Really good when Matt Button joined us looking very fresh. I found it quite hard in the heat and was wishing the last mile to end, and would have gladly stopped if Matt had actually had a heavy fall, which he was very close to. It felt like we were holding steady the last km but we actually picked it up by 20”. A very successful run. I was pushing and was definitely tired at the end but that’s how you make progress. Thanks Simon. Running with Jack’s group tomorrow. He says they are doing an easy eleven miles on the flat. That means I will be pushing myself just enough and will do an extra thirty minute CD when we finish.
That was great fun. I loved it. I like the fact you used the word metronomic as I had the metronome going in my ear. I find it’s a real game changer, and with it set to 174, I know if I can get it to 180 I’ll be back under 20 again. Great session for yourself, perhaps a bit quick based on the targets but that’s ok. Just be a little careful tomorrow as you don’t want to overdo things after this pretty big session today. Awesome running though Conal

Coach Simon 🍊
39 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Satisfying session. Apparently Jack’s group were 10” a mile slower than average (7’43” which is four seconds quicker than my last marathon) but this did me good and I am nowhere near as tired as I was after Saturday’s run. It was fairly flat and I took on board what you said about quickening cadence on any hills we did meet. Felt I did well. Then I made it up to 120 minutes doing another 35 minutes at 8’40” minute miles. I can feel my legs and glutes getting stronger. Good to do those extra miles. A good week end after all the very easy runs last week.
That is impressive and rounds of a very good week. I’m always a little cautious as that is a big weekend of running and would prefer this at a slower pace. But let’s celebrate this as a win and just be a little careful in future that we don’t cross the red line in terms of over training and pick up an injury. But awesome work Conal.

Coach Simon 🍊
54 Points