• December 1st - 7th

140pts with only 1 run. Interesting.

140 Points Target

MONDAY

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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!!

60 Mins Elliptical

12 POINTS

60 Mins Elliptical  (RPE: 5-6)

“A good way to boost cardio without the impact. A banging playlist can help.”

TR 60%
I did arms and legs. No cardio!
That’s still good though and a big improvement on the legs workout.

TUESDAY

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60 Mins Elliptical

12 POINTS

60 Mins Elliptical  (RPE: 5-6)

“A good way to boost cardio without the impact. A banging playlist can help.”

22 Points
TR 50%
No Core!! 30 mins spin & 40 mins elliptical. I must follow the plan better.
Bonus points though. So makes up for yesterday. Well done today.

WEDNESDAY

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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.”

TR 30%
Only did 60 mins easy on the bike.
Better than nothing. Important to listen to the body right now

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
Did nothing!!
Perfect

FRIDAY

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60 Mins Elliptical

12 POINTS

60 Mins Elliptical  (RPE: 5-6)

“A good way to boost cardio without the impact. A banging playlist can help.”

TR 50%
I did a good S&C workout and 30 mins run
19pts, close!! But no cigar.

SATURDAY

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Easy parkrun

9 POINTS

parkrun @ Easy Pace (RPE: 3)

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

TR 40%
I did 30 mins spin and 40 mins elliptical!

SUNDAY

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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.”

60 Mins Elliptical

12 POINTS

60 Mins Elliptical  (RPE: 5-6)

“A good way to boost cardio without the impact. A banging playlist can help.”