Choose Day👇

Lots going on here which is great and plenty of gym stuff. I appreciate we might need to tweak this over the next few weeks to find the best use of Bannatynes so let me know. The most important thing for me is not the sessions themselves, but making sure you are training at the right level and not overdoing things.

Coach Simon🍊

110 POINTS TARGET

139 Points

MONDAY

Not the best of days, late finish from work, so missed ASPT and couldn’t be bothered to go to the gym. But I did 40 mins of a home S&C session and stair runs to get some cardio warm up. Thanks for the get well wishes, unfortunately he had malignant skin cancer, so it’s all tests for spread and more removals. Jake is off to look after them 1st. Hope to get up to the gym for a row tomorrow evening, where does that come ? S&C
Sorry to hear that about your dad! That’s very kind of Jake to help out. You have a lovely family 🧡 I think from quick research we are looking at a 1:1 on the rowing in terms of pts. But again a great alternative due to the lack of impact. I think the bike, elliptical, swimming and rowing are great alternatives for you in particular and could add longevity to your running. If you let me know beforehand how long you plan to row for I can include that on the dashboard. I’ve just started working with a triathlete in fact and hoping my pts model translates well for that discipline too 🤞

Coach Simon 🍊
15 Points

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

Last track for a while, no more Tuesdays off😳. I’m not a great fan of efforts but of course see the benefit, I kept walking in the breaks, so left my watch ticking throughout. It was good clear my head, a tax bill and Jake with Flu, has not improved my mood. I quick 20 min row at Bannatynes completed my morning .
Great work Su. Loving the top as well 🧡 Yeah they are hard work and in the moment, not particularly enjoyable. For me it’s about setting little challenges with myself. Very much time or pace related and that keeps me motivation. I get disappointed if I don’t hit my splits for example. Nice 6pts bonus points banked for the row as well. My gym session started interestingly today as I kind of took the wrong path into the gym following the arrows which guides people to the help desk, not the stairs I was looking for. I then saw a fellow runner I knew and when trying to squeeze through a tight gap very nearly tripped over the treadmill they were using. A tad embarrassing.

Coach Simon 🍊
30 Points

WEDNESDAY

spin-class

45 Mins Spin

15 POINTS

Hope you are over the embarrassment!😲 Spin was torture🥵, another level!!! I’m mentally and physically exhausted and not sleeping, so I’m listening ( a little) to my body and will rest tomorrow and move the swim to Sunday after a spin class. I know it’s a bit of overload, but it distracts me at present, and once in Wales it will all calm down. Just running and some weights, and maybe a sea swim 🤔
Sorry to hear you are not sleeping. Definitely adjust if that’s the case. As you say Wales should be lighter. I’m not sure it’s supposed to be torture? But shows it worked you hard and perhaps something, that if you do try again will help long term with the fitness. Well done Su and no worries for juggling the other bits around.

Coach Simon 🍊
15 Points

THURSDAY

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bimblers

Bimble💙 & Strides

22 POINTS

60 min treadmill bimble and strides as I’m on call. Plodding along minding my own business, when lots of torches appear below in the car park, a possy of Bimblers to wave and say hi!!!🩵🩷. Got to love a bimbler. 😜. Jamie, Caitlin and Martin Snape for company indoors too! Not a bad run after all.
That’s lovely and great to have those in the gym too. I think that’s what tempting me to join Bannatynes is the people I know who go there 🤔 Lovely for the Bimblers as well, especially the part about those on the level below waving back at the crazies in the car park 😂 Excellent work Su.

Coach Simon 🍊
22 Points

FRIDAY

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swimming

30 Mins Swim

9 POINTS

Completed on Sunday, as I had my rest day Friday as depleted of all energy. 50x20m completed today, and a short front crawl practice.
Nice, front crawl coming into the equation. That’s exciting. And well done Su. Making the most of having that pool at your disposal.

Coach Simon 🍊
9 Points

SATURDAY

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oaul-1

parkrun & Strides

30 POINTS

WU and Parkrun ( high ish effort with Andy on a slow run 😊), in my top 5 for this year, which I’m happy with all considered! No cool down though, sorry coach. Back home to housework instead 😳. Beautiful morning, when rain was forecast ☀️
What? No cool down? 😂 That’s ok. Especially as you managed a top 5 parkrun!! You are forgiven and some high octane housework has to be worth the missing 3pts right?

Coach Simon 🍊
27 Points

SUNDAY

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rest-day

Rest Day

0 POINTS

So I rested Friday, and today was a 45 min spin and then Fridays swim. I know it messes up the week ahead, but I will be careful! Friday was a true rest, I didn’t even make 5,000 steps!
You? Resting? Surely not 😂 No worries about changing it up. As I said before I appreciate it will be up in the air whilst things settle with the gym but as long as we get the training level about right then I am happy. Was spin torture this time?

Coach Simon 🍊
21 Points