Choose Day👇

Tuesday you could join the team if you wanted. Steve G has been doing the evening sessions for a while now and Sam D is down to run too, so some good company. It’s short hill reps between 30-60 seconds. But the continuous hills, especially if you found some trails would be good prep for Sunday. The volume has increased now as we enter the plan proper with 140pts the target this week. Any problems let me know.

Coach Simon🍊

140 POINTS TARGET

144 Points

MONDAY

gym-workout

Paul's S&C

15 POINTS

No aches from yesterday so we are all good.
Glad to hear that and good to start the week in the right way. Well done Paul

Coach Simon 🍊
15 Points

TUESDAY

dead

Continuous Hills

36 POINTS

Went to the local woodland and opted for the spikes for XC practice. Went out hard and had a breather after 20mins then did 2 more laps one at a time hard to round it up to 30mins. Got a hard ankle roll on a root through being tired so stopped there and jogged home. I think the ankle is good (minor swelling) but I didn’t want to risk another lap.
Sounds like the RPE was at a level where you’ve hit the targets without quite managing the full time, so that’s cool, and obviously sensible to stop when you did given the ankle. I guess that’s the only issue when doing these harder sessions on the trails, there is that risk. But great work Paul.

Coach Simon 🍊
36 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

Took the 5 mile group tonight so nice and easy. Couple of strides mid run to remind/demonstrate looping back. I did also manage to demonstrate a Roly poly as we left Horntye too. I kicked a tree stump and went over. The ankle is now a little more sore along with the toes on the other foot 🤣 3rd time lucky eh
😂 What is going on. Please stop hurting yourself. Thanks for leading though and good to get some extra pace in the legs given the group you were leading. I’m a little bit concerned what you might do to yourself on Sunday though 🤦‍♂️

Coach Simon 🍊
18 Points

THURSDAY

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gym-workout

Paul's S&C

15 POINTS

Suffering a bit from being a bit unsteady on the feet of late. Still I know the power of consistency and what it will produce. Really excited for tomorrows run as I have another new pair of shoes to test and some new to me trails to run
Good to see the energy levels and high. Just need to stop falling over now. Hope the new shoes bring you as much joy as is anticipated. Great work Paul.

Coach Simon 🍊
15 Points

FRIDAY

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lo-si

60 Mins & Strides

22 POINTS

No slips, trips or falls! Given the terrain and weather I’ll take it. Beautiful solo run, enjoyed every minute. It was 40mins over but it was easy pace and the extra was due to wanting to finish at the bakery for lunch (priorities). Sunday ill be fine, the spikes will look after me
Bonus. No worries. In truth Wednesday was probably lighter due to the group you took so I’m not worried about the extra here. Especially as it was easy. Hope you’re lunch was good as well. Sounds like a great run though. I’ll be at parkrun tomorrow to test the leg and hoping I’ll be good to go from next week.

Coach Simon 🍊
22 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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xc

X Country

38 POINTS

That went well, took it sensible and got caught up early on but passed about 50-80 people in the first lap (I started in the top 50 3 rows back????). Ran behind Sam D for the first lap and tried to encourage him to push lap two but he sent me off to chase down Lewis Parsons. I took the challenge and went with it. Spikes possibly not the best choice but the grip in the mud was amazing. Slightly different course but 21s per mile faster than 2 years ago. I have honestly missed these so much
So pleased you enjoyed this and sounds you had a fantastic race. That’s a huge improvement on 2 years ago, especially as you were running well back then as well. Good to find what you enjoy. I promise one day I’ll do an XC season. Just need to get stronger first. Fantastic running Paul.

Coach Simon 🍊
38 Points