• November 10th-16th

Lots of cross training to keep the fitness in a decent place.

66 Points Target
63 Points Achieved

Obviously sad not to be running but the knee definitely feels better. One more week and then I will try to run again.

Just sneaked into the 100% club. It was close.

MONDAY

Loading...
3 Points
TR 40%
Done. No problems
Nice job butthead!

TUESDAY

Loading...

Simon’s Arms Workout

5 POINTS

Barbell Bicep Curls 2 x 15 (12.5kg)
Tricep Extensions 2 x 15 (7kg)
Dumbbell Shrugs 2 x 15 (10kg)
Shoulder Press 2 x 15 (???)
Chest Press 2 x 15 (???)
Lat Pulldown 2 x 15 (25kg)
Farmers Walk 2 x 60s (12kg)

Get back to 2018 Si!!

30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

14 Points
TR 40%
Some pretty bad shoulder pains so need to be careful with the arm workout, but keen to power on through. Elliptical was fun
Well done champ!

WEDNESDAY

Loading...

45 Mins Solo Spin

15 POINTS

5 mins WU
5 x 30 Secs @ RPM 100+ (30s)
2 Mins Easy
5 x 30 Secs Climb (30s)
2 Mins Easy
5 x 60 Secs @ RPM 100+ (60s)
2 Mins Easy
5 x 60 Secs Climb (60s)
4 Mins CD

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.”

15 Points
TR 70%
Good session although my knee had some discomfort on the higher resistance so I stuck to the sprints. Enjoyed it. Shoulder is still fucked though.
Good idea to stick to sprints to now if the resistance is causing the knee some discomfort.

thursday

Loading...

Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

FRIDAY

Loading...

30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

60 Mins Bike

6 POINTS

60 Mins Cycling @ Easy Pace (RPE: 3-5)

A good way to add some extra cardio with the reduced impact and lower training load.

12 Points
TR 70%
Rode the bike with Steve which felt like a decent work out. 10 miles in 60 mins if that is good? Really enjoyed it too. Just didn’t have time for the Elliptical, will do that Sunday.
Good job. Nice to ride with Steve. A few bonus points for the increased effort on the bike

SATURDAY

Loading...

Simon’s Arms Workout

5 POINTS

Barbell Bicep Curls 2 x 15 (12.5kg)
Tricep Extensions 2 x 15 (7kg)
Dumbbell Shrugs 2 x 15 (10kg)
Shoulder Press 2 x 15 (???)
Chest Press 2 x 15 (???)
Lat Pulldown 2 x 15 (25kg)
Farmers Walk 2 x 60s (12kg)

Get back to 2018 Si!!

30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

TR 60%
Did 60 on the elliptical and my arms. Almost feel like I’m ready to run again.
This is a test!

SUNDAY

Loading...

60 Mins Bike

6 POINTS

60 Mins Cycling @ Easy Pace (RPE: 3-5)

A good way to add some extra cardio with the reduced impact and lower training load.

19 Points
TR 50%
Spin & 10 mins core
19pts banked. Well done mate.