Choose Day👇

I’ve tried to put really short sessions in because you mentioned the lack of availability for Monday – Wednesday. Do what you can. I can always tweak the plan if you are not able to get anything done. For Sunday stick with your progressive miles approach with Cathy. If it’s a little over or under 100 mins that’s fine. Any problems let me know.

Coach Simon🍊

90 POINTS TARGET

87 Points

MONDAY

rest-day

Rest Day

0 POINTS

Did it Tuesday. Felt like I did it better. Found it easier deciding on a number of reps for each exercise, that should cover the time, than trying to catch balance to look at a timer. Prefer legs to core.
Well done Chris. Good idea with the reps if taking that approach. Alternatively, and what I’ve done is download the “Exercise Timer” app, you can actually program in the exercises (I should in fact be able to share the workout with you if you download it). It will countdown the timer and recoveries and tell you what exercises are coming next. Really handy. I just find working to time rather than reps means the session can be completed quicker. But whatever you find works best for you.

Coach Simon 🍊
3 Points

TUESDAY

Great work Chris. Keep ticking these off

Coach Simon 🍊
3 Points

WEDNESDAY

Did it Friday. It’s definitely the routine I find hardest. If pain is gain then it’s the best one What are we supposed to use the training readiness % for / how to complete? Something I miss from the old version of the app is the exercise disappearing when you had done it
😂 I hate S&C but it really is important at our age. And in time you’ll start to notice some changes and feel stronger as well as the routine getting easier, and that’s when it becomes much more bearable. So the training readiness is basically your opportunity to tell me how the energy levels are. So I create plans on an assumption that every week is the same and that we can train at the same level week in week out. But obviously that’s not the case. For you, the extra travel might take it’s toll some weeks, compared to let’s say a rare weeks off when you feel fresh. So by letting me know how you feel, I can sometimes tweak the plan. On weeks we are tired with little energy we can reduce the pts slightly, but then on weeks we feel fresh there might be an opportunity to increase the training by 10-15%. Thanks for that feedback, leave that with me and I’ll see if it’s something I can implement with the new dashboard. And well done on the session.

Coach Simon 🍊
3 Points

THURSDAY

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header-norris

20 x 1 Minute Reps

24 POINTS

Didn’t want to do it because knackered and if anything fancied just an easy run. Had to stop after 18 reps due to it getting dark. Had energy to do 20. Didn’t go crazy on pace because haven’t done it before. Possibly could have gone marginally faster.
Well done Chris. I think at this stage of the plan we don’t need to be pushing the pace too much. Consistency is always the most important thing. These are always going to be much harder solo as well. There are always options if you didn’t want to run solo as I believe there is a track session every night apart from Fridays (albeit different clubs, but they’re so cheap to join, and HY who have Wednesdays allow you to turn up and run without being a member, I’ve done it a few times). Also we can always mix things up too if there are days you’re really not feeling it. If you let me know in advance (albeit I do take Thursdays off) I can always tweak the schedule. For example we could have dropped this to 60 mins easy and done a fast parkrun. So there are always options.

Coach Simon 🍊
22 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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weald-challenge

40 Mins Marathon Pace

26 POINTS

Beautiful day and enjoyable run. Nice to pick up the speed.
Great work Chris. It was a perfect morning for running. Doesn’t get much better than that.

Coach Simon 🍊
26 Points

SUNDAY

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sam-davies-1

100 Mins Run

30 POINTS

Started quite tired from a busy week but run itself was fine. Going to use pre-run body battery % as my training readiness %.
Yes that would be good for the training readiness. I take the stat from my Garmin although not convinced it’s that accurate. Well done on getting these miles in Chris. I’ve made a tweak to the dashboard after your feedback. So session pics and descriptions are now removed from previous days, so that should make it easier when looking at the dashboard for the current sessions. I couldn’t remove them altogether, sadly the platform is self created using pretty basic software so will always have it’s limitations but it works well enough.

Coach Simon 🍊
30 Points