• November 17th - 23rd

Last week before we get back into marathon training!

75 Points Target

Not great unfortunately.

Chin up mate. Time will pass and you’ll be back running stronger than ever before you know it.

MONDAY

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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 50%
Didn’t do anthing
Good to get some rest in from time to time.

TUESDAY

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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!!

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.”

17 Points
TR 60%
Did 40 mins on the Elliptical instead of the spin
Solid

WEDNESDAY

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30 Mins 🏃‍♀️

9 POINTS

30 Mins @ Easy Pace RPE: 3

Nice and easy. Smile, relax and enjoy. Love life!

TR 60%
Nada
No worries!

thursday

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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!”

0 Points
TR 60%
Date day in T Wells!
Glad you had a nice time

FRIDAY

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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!!

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.”

19 Points
TR 70%
missed a few of the arm exercises out due to lack of machines, which is annoying but perhaps for the best. Managed 10 mins on the treadmill without any pain either
Not much you can really do about that to be honest. Perhaps the knee pain at the moment is just anxiety given how long it’s been since you run. It’s a different place now to where it was before. So fingers crossed all goes well at parkrun.

SATURDAY

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40 Mins

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

TR 60%
35 mins at parkrun. Knee hurts again. Need another 3 weeks at least. Much better than 2 weeks ago though.
Chin up mate, things will improve. Much better than 2 weeks ago so it’s getting better. Perhaps just need to focus more on the recovery.

SUNDAY

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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.