13th - 19th April

Just to be clear, Friday is a time trial not a race. One option might be to do it at parkrun and tuck in with a quicker runner 🤔 For the 400s. Because the volume is higher, if we are not hitting 1:15 for all of them that’s not an issue, we’ve still got 6 weeks to find that pace. Anywhere between 1:15-1:18s is still decent. What was you did in the first rep the other week? 1:07 😂 None of those. Keep the other runs super easy. Any problems just shout, happy to help if you want me to come along for the 400s, although we won’t have track in the morning.

54 Points Achieved

MONDAY

15 Points

All good

💪

TUESDAY

24pts | 10 x 400

24 POINTS

10 Mins WU @ Easy Pace (RPE:2)

400 metres @ Target Time (RPE: 9)
90 Seconds Recoveries
x 10

10 Mins WU @ Easy Pace (RPE:3)

400s are tough. Don’t push too hard, try to keep the lap times consistent. Run tall and stay relaxed. Let’s go!

24 Points

All reps sub 5 pace. I did have a slightly longer recovery after rep 6 as I said hello to Lindsey and Andy. Legs were dead at the end and for the first time in years full of lactic and heavy as lead. So I did a longer cool down to help. Sorry I realise this was meant to be a 1-2-1 but not having the track and this weekend threw me out of kilter. Next time I’m on lates for Tuesday we could work a session out, just not sure on logistics.

Honestly it’s fine about the 1-2-1. Whatever works best for you. To be honest this week is pretty manic with 10 finishing plans Sunday and I think all want new ones. Plus I’ve got my first session with TrailFam tomorrow which wipes out 3+ hours from my week. But next time, for sure, let me know and we can possibly try and work something out. As for the session itself, bloody hell, all under pace. That’s incredible. This is on right? This is going to happen!! I read somewhere that out body can actually convert some of the lactic into energy, so when you feel that, use that realise you can actually still kick on. Awesome work Paul.