Week Commencing: 6 APR 26

Choose Day👇

Spring 5k? Seems a good opportunity to see where the 5K fitness is at. Then a bit of variety Saturday. I love doing a progression run at parkrun as you can slowly work your way through the pack. Any problems let me know. Hopefully see you Wednesday evening?

Coach Simon🍊

130 POINTS TARGET

140 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Done
🍊👊

Coach Simon 🍊
15 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Nice and easy
That’s the way, ah ha, ah ha, i like it, ah ha, ah ha.

Coach Simon 🍊
18 Points

WEDNESDAY

michael-chichester

Progression Run (KM)

24 POINTS

Done but low energy. Slightly slow the first half but really slow when I turned into the wind. Finished ok but not super quick. Good to have three days rest so will run well on Sunday Doing Icklesham 8k trail run on Sunday 26 so can do a longer run on the Friday or Saturday.
One of those runs. I mentioned to Steve Stanley to potentially start coming along on Tuesday evenings as he’s looking to get back under 20 and feel like you two could push each other along in those sessions. I think that could work well over the next 2-3 months.

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Conal's S&C

15 POINTS

Done
Rinse and repeat. Well done Conal, enjoy your few days off.

Coach Simon 🍊
15 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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michael-1

21K @ Marathon Pace

58 POINTS

Great run. Half marathon in 1hr 40’ and finished very relaxed. Of course I was tired and had a nap when I got home but felt really good. Unfortunately I woke up on Monday with my lower back in spasm which makes every movement difficult and painful. When I’ve had sciatica recently I have felt a stab in my right buttock first but this is deep in the small of my back. I hope it goes away and doesn’t stay for weeks.
Excellent running again. Well done Conal. Really sorry to hear about the back. I can add some stretches into your routine once you feel better if you wanted to try them? I’ve probably mentioned before but now me and more I am including them in the teams routine and lots are doing them and feeling the benefits.

Coach Simon 🍊
58 Points