Choose Day👇

Definitely ramping it up right now with 2 good midweek sessions and the long run. Anything over 140pts is working at a really decent level. Any problems let me know.

Coach Simon🍊

140 POINTS TARGET

136 Points

MONDAY

gym-workout

Paul's S&C

15 POINTS

Feeling good from XC no real tightness. Could we maybe switch up tomorrow’s session? I’m just going through the maths of doing it in lane 6 and it’s horribly complicated. I’m not sure I’ll have space to write it all on my hand. I think of I was running it on the seafront it would be ok as I could use the parkrun markers. Also I work in miles so maths gets messy in KM
That’s a great sign so soon after XC. I’ve tweaked tomorrows session. Looks a good one now and first chance to test the HM pace. At this stage of the plan don’t worry if you’re not hitting that 6:04 target that is needed for sub 80 mins. Plenty of time to work on that.

Coach Simon 🍊
15 Points

TUESDAY

simon-half-marathon

12 Mins & 2 Mins (HM)

28 POINTS

Mentally I wasn’t ready for this today. Poor night’s sleep and work annoyances. Still positive side the first 12min was spot on 1:30 per lap (6:05 pace). I changed the 2 mins to 400s as I wasn’t feeling it and ran them at about 1:26. The the last rep the heart rate was high and my breathing was really struggling after six laps (should have been 8). So I stopped there. Probably could have pushed the last two but I felt it was too much for me at the time. On another note, Lindsey has requested my pacing services for parkrun and obviously I would like to do this. What are your thoughts?
No worries and to be honest smart to ease back slightly. You cover the pts with the longer WU & CD so nothing lost. Sounds like you were working hard which is the most important thing. Great work Paul. Will message about parkrun.

Coach Simon 🍊
28 Points

WEDNESDAY

gym-workout

Paul's S&C

15 POINTS

Bit of an issue with the shoulder again. Owing to work again but should be ok as it’s a decent gap for my next s&c
Sorry to hear that, if need be just make a few tweaks. The Shoulder press and the tricep dips the obvious ones that will cause it problems. Leaving them out for a few weeks to allow the shoulder to heal is a decent idea if need be. Well done though Paul.

Coach Simon 🍊
15 Points

THURSDAY

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track-simon

5K On/Off

36 POINTS

Swapped the watch to KM for this (didn’t manage to swap the mile alerts though). Just one of those sessions, pretty much all into wind and I couldn’t find the pace at all so went on effort level and that was pretty high. Normally I would have run this better but I needed to go to Halfords and get some pedals after losing one last night and riding home with one. Not the easiest of rides I have had. Still session completed. We go again Saturday
How can you ride a bike with one pedal 🤷‍♂️😂 As you say, job done, we move on and go again Saturday. Ticking over nicely and I need to create some more sessions based on miles as I know it can be a pain making the switch. Well done Paul. Hopefully see you down there Saturday.

Coach Simon 🍊
36 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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andy-alice

40 Mins Run

12 POINTS

A little disappointed that Lindsey struggled and we didn’t get her a pb. But 21 was pushing it and 22 would have been a better goal really. Still it was very windy out. Nice to see you and Jax out too. Hopefully the recovery is going well
To be honest. Running 22:52 in those conditions, only 15 seconds off her parkrun PB shows how close to her best is. I still think that’s some achievement and had it been calm she probably could have PB’d I reckon. Thanks for helping her out. Today was better, but still not right. Got another 3 weeks of the same and then hoping I’ll be good to go for the end of the year. Need to be better with my recover to be honest (icing and massage). But keeping super active and will hit 130 training pts this week. Thanks for asking.

Coach Simon 🍊
12 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Works Xmas curry last night so this was always going to be a struggle. Got on ok but left it at 11 miles. Achilles was tight to start but fine after a few mins. Training readiness: I thought it was just me but Conal mentioned it earlier. Does it mean how ready you feel to train that day/session so for me today would be 20% Or is it more of how much of the session you complete. So today I was due 2hrs and only done 1hr 40min so would be 70% ish?
I can imagine there was quite a lot still swirling around in there 🍛🍻 And no worries for coming up a bit short, totally understandable. I’m just glad the weather was nice otherwise it would have been a real slog. You’ve nailed the Training Readiness. Exactly what you said. When you wake up, how ready are you to train. The plans are created on the assumption we feel the same each week, but clearly that’s not going to be the case. So if there comes a time where you’re stuck down under 50% each time you leave feedback I might ease back on the training, but you did that yourself here which is fine.

Coach Simon 🍊
30 Points