Week Commencing: 15 June 26

Choose Day👇

A good week of decent mileage. The one thing we could switch is Tuesday to do efforts. It’s a session designed as prep for the handicap race over in Bexhill if you can make that? But the cross country is a good option to and aligned with what you are training for. Any problems let me know but keep up the great work Ellie.

Coach Simon🍊

111 POINTS TARGET

103 Points

MONDAY

Missed

TUESDAY

alan-corke

90 Mins Run

27 POINTS

Off road run total 5.75 miles ( as forgot to restart watch at one point so same as run by Irene ) in 1 hour 37 mins. 206m of climb. Quite slow as lots of brambles and nettles to negotiate Average HR 127 which is only just into Zone 2
It’s a tricky one isn’t it. If you get a route like that which dictates the pace like that it’s not going to be as beneficial. But I appreciate not much you can do about that. Well done for getting out there Ellie. Any time on feet is a positive training for Beachy Head.

Coach Simon 🍊
21 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

8.04 km in 1 hour 5 mins Legs a bit tired after off road yesterday so some walking at points Average HR 152 – Zone 3 Then helped walk to run as sweep – 2.46km in 25 mins. Average HR 123bpm – Zone 1 No strides yet this week
5 miles in the hour is great. The extra help with W2R will make up for the strides and a bit more, so well done with that. Great work Ellie.

Coach Simon 🍊
24 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

Rest day
😴👍

Coach Simon 🍊

FRIDAY

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group

10K Race

40 POINTS

Robertsbridge 10k. Struggled for the first 5k, wasn’t feeling on top form, had had a migraine earlier in the day, kept walking. I think it then got a bit cooler and less humid as the second 5k was much better. Mark had only meant to do 5k but kept me company for the second 5k as by this time I was right at the back, but still some way ahead of the sweep and bless him he didn’t want me running on my own. Lovely run, great views. Not my fastest but glad I ran. Average HR 154bpm Zone 3. Time 1:24:27 ( Strava )
Really well done Ellie. Was nice of Mark to help you out. It’s a much better route with that new second half of the race. Glad you saw the positives at the end and hope you feel back your best this week.

Coach Simon 🍊
40 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Rest day
👍

Coach Simon 🍊

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

Swapped the 40 minute run for a 60 minute early run with Rachel and Chrissie. 4.5 miles/7.26km at 8;19/km pace. 60 minutes. Average HR 142 bpm which is Zone 2. 59m of elevation. Enjoyable run.
Perfect. Shows the fitness is good to be able to keep the whole run in Zone 2. Lovely to be able to run with those 2. They are great. Well done Ellie. Over 100pts for the week which is always fab!!

Coach Simon 🍊
18 Points