Week Commencing: 22 June 26

Choose Day👇

Taper week so only 100pts on the table. You are welcome and zero intensity, perhaps apart from some hills on your easy runs. Perhaps a full kit run Saturday wouldn’t be the worst idea? Embrace the lighter week though. Any problems just shout. So close now to the big one. I’m excited.

Coach Simon🍊

100 POINTS TARGET

100 Points

MONDAY

Pretty warm, but the industrial fan certainly helped! Slow going and very tiring, busy weekend and the heat made me a little lacklustre… but I did it all. Kept telling myself “this is the last one for ages!”. So it better had be… bit of adductor and soleus pain, and my PF flared a little but not too bad.
😂 Note to self “don’t give same S&C for ages”. Glad you were able to get it done. Fans are great!!

Coach Simon 🍊
15 Points

TUESDAY

alan-corke

90 Mins Run

27 PTS

  • Z2
Laura and I hit the trails (mostly), nice easy pace – I held back a lot due to the heat and also knowing I had little to gain from doing anything but a low intensity run. Unfortunately Laura took a nasty tumble early on in the woods, quite a spectacular downhill roll, cut her knee and grazed her him and shoulder. It was a bit worrying as she landed hard but she got up after some dusting down and me spitting water onto her wounds (husband duty) and we carried on. Came out at Bulverhythe then finished off along the front into a nice headwind, then up the hills to home. Kept it low effort mostly, HR in the 120s for a lot of it.
Obviously a good run for you, but really sorry to hear about Laura. Hope she is ok now. Did you send me your max heart rate? Not essential just yet but if we pick up again in a few months might be something worth focusing on HR zones. I really feel like it’s helping me a lot get the best out of every run. But job done on this one. Well done Sam

Coach Simon 🍊
27 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Midday at ~30°C was silly… but, a running chap at my work retires this week and wanted an easy nice social group run as a send-off, so I joined with a few mates (Mark was meant to make it but got held up). There was a slight breeze which was nice and we kept the pace very easy, but the retiring chap felt a bit wobbly early on so we dropped the pace, then had a shaded break after a few kms. He had to walk a few hundred meters on the return to work so we all slowed with him. I carried on for almost another 6k a bit quicker, but the heat started getting to me so it was hard work, HR was high for the pace as a result. 10.8k in the end, that was enough! I decided that strides would have likely killed me, so I missed these!
Respect for getting the 60 mins in. Goes to show the effect it can have on our HR though. Nice to run with your work friend even if he did nearly die. That would have been the worst retirement send off ever 😂 Thanks for filling out the stats and no worries on the strides, that would have been silly at that time of day.

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 PTS

Incomplete as I didn’t run but did play a warm-ish gig in the evening…
Incomplete rest day 😂 I like it. I wonder how high your heart rate goes during a warm gig 🤔

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
123 mins, there – just for you, an extra 3 minutes. A slow, chilled, 20km with 273m of elevation, quite a nice one this, almost all trails and the temp was OK, but it did feel warm and finishing with the Filsham Road climb was a silly idea. I did think “only got to do this another 4 times next week… with more hills… f*ck!” haha.
Yeah our mind will always think that way but come Saturday you probably won’t even start worrying about distance until the half way point, our mindset completely switches. A good solid run to finish though and a few bonus pts for the hills as well as the extra 3 mins. Nicely done Sam.

Coach Simon 🍊
40 Points

SUNDAY

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rest-day

Rest Day

0 PTS