Choose Day👇

A decent looking week. Tuesday is the evening session. If running solo and that doesn’t appeal I could find something a bit more interesting. Sunday could be a good one and I guess depending who turns up there might be an opportunity there 🤔 But the main thing is to use it as a solid training run more than anything. Any issues let me know. Keep up the great work Paul.

Coach Simon🍊

140 POINTS TARGET

147 Points

MONDAY

gym-workout

Paul's S&C

15 POINTS

Shoulder is 50% better so that’s helpful. Otherwise fine today
Pleased to hear it’s starting to feel better. Well done for getting this session done Paul!!

Coach Simon 🍊
15 Points

TUESDAY

gang

5 x 1km

26 POINTS

Nice short session. I’m pretty sure all KMs were between 3:30 and 3:40 pace so that’s about right. Still tough but using parkrun markers made it simpler
That’s actually a really good idea using the parkrun markers. It also means you know pretty much where you are finishing each rep and that visual market can definitely help. A really solid session though and nice to get out in the daylight and get it done. Great work Paul.

Coach Simon 🍊
26 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Nice group and felt good today. Took them up Elphinstone to look for the elf and had a crack at Baldslow for the Strava segment for a bit of fun. Feeling good and nice to have a sensible sized group 9 of us.
Easy hills and he does Elphinstone 😂 #respect Nice to see some of mine running with you in the top group now. They are loved the long climb, honest. Great work Paul and glad you felt strong. Thanks for leading.

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Paul's S&C

15 POINTS

All good here. I might do a little longer tomorrow time wise, I’ll see where the legs take me. I promise no silly Strava segment efforts though.
Great work Paul. Writing this and you’ve already completed the Friday run, which by the way is fine. Would be a shame not to make the most of your time off and a nice sunny day.

Coach Simon 🍊
15 Points

FRIDAY

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bonfire

50 Mins Run

15 POINTS

I needed that. Nice to be out and be able to enjoy it. Trails are super muddy and I have swamp feet but a smile on the face. Easy pace and easy run. I could have gone on for hours (or at least I felt that way)
So pleased to hear that. And no worries about the extra. I think as long as we don’t do anything bonkers it’s fine. Even if you go hard Sunday you’ll only hit 107% of the training, but there is room to leave out strides beforehand if you’re not taking it that seriously. So up to you. It’s also nice to make the most of your Fridays off and get a decent run like this in. Well done Paul.

Coach Simon 🍊
27 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Not really a rest day as moved a friend into a new house which was a workout in itself. Also ate far too much pizza when we were finished
That’s sound like the hardest workout day of the week. And nothing wrong with some decent carb loading ahead of race day 🍕🍕🍕

Coach Simon 🍊

SUNDAY

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start

10K Race

45 POINTS

Nice to pick up the win. Had an unknown chap on my heels for the first mile but he dropped off pretty quickly after. I did have a little stop and chat to Helen when I knew I was clear then pushed on for the line. Actually got to overtake a car too! First time for everything. Felt good and enjoyed it.
Overtook a car. Love that. What pleases me the most here, is not the win, but clearly the effort to push on and bank a strong time, when you could have cruised to the W! That’s going to bring the best training effects going forward. Superb work Paul, and thank you for making the coach happy. Two wins over the weekend for two of my strongest and most committed runners. Couldn’t be happier. Also how good do you look in that pic with Will, you must be super proud of the strength work you’ve done and the positive impact it’s had.

Coach Simon 🍊
40 Points