Choose Day👇

A really good week. Not sure how flexible the swimming is? But perhaps if the option is there bringing that forward a day or two would be wise as Sunday you’ll likely to be tired after the race. Working at a decent level now at 130pts. But hopefully still feels achievable. Any problems let me know.

Coach Simon🍊

130 POINTS TARGET

92 Points

MONDAY

paul-1-mile

6 x 4 Mins

25 POINTS

4:30 avg pace for 4min splits, happy with that and finished slightly stronger.. not sure what my 5k time would look like now but would be interested in testing it soon as it would be nice to pb! Currently pb is something like 24:08.. thanks for standing out in the cold and wet for over an hour!
Really impressed with that tonight. I think that’s probably the best I’ve seen you run at track because you were so consistent with those lap times. That’s a good indication the pace is there as reckon a 5k PB is on the cards during this plan. I’d say keep an eye on conditions and when we get a good Saturday I can always add it into the plan. Great work Mitch. Always a pleasure. I’ve learned to dress well and 3 pairs of trousers including long johns and waterproofs kept me nice and warm 😂

Coach Simon 🍊
25 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

swimming

30 Mins Swim

9 POINTS

gym-workout

CrossFit

15 POINTS

Well well well, its Wednesday again. Crossfit involved some light barbell front squats and a 10min max calories on the row erg. Swim was 6 x 200m with last 50m sprint and then 5 x 100m with first 25m sprint to try and recover before the sprint again. Both great sessions and enjoying this week a great deal!
Absolute quality day of training. The Swim sounds fun and good to get some intensity in the pool as well rather than just steady laps. You can’t beat basis compound leg exercises like squats and deadlifts. Brilliant for runners and underused. Excellent work Mitch!! Some bonus points thrown in as the swim was done at a higher RPE.

Coach Simon 🍊
28 Points

THURSDAY

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spin-class

45 Mins Spin

15 POINTS

A really fun workout today that had a bit of everything in it. Feeling really good this week and keeping the calories under control too!
Fantastic. Loving the positive feedback. Exercise and good diet can have some a positive effect on our mental health as well. Keep it up Mitch, edging closer to that 100% club.

Coach Simon 🍊
15 Points

FRIDAY

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SATURDAY

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cycling

90 Mins Bike

9 POINTS

gym-workout

CrossFit

15 POINTS

So I was at the Port Lymne Xmas lights last night and didnt have time for Crossfit so moved it to this morning. Good session actually but slightly difficult (28mins im zone 4). The 90min z2 bike felt nice and easy at 205watts not too bad at all, which suggests im improving there, I expected my hr to start climbing near the end, but it stayed comfortably around 130. Looking forward to tomorrow although we will see about PB, im feeling quite pooped now :)..
No worries about moving the days, really well for getting them done. Sounds like the crossfit session was a bit more manageable, and great to hear you are seeing those gains on the bike. That’s really promising at this stage of the training. Excellent work Mitch.

Coach Simon 🍊
24 Points

SUNDAY

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swimming

30 Mins Swim

9 POINTS

start

10K Race

45 POINTS

After a perfect week I ended up in A&E with my partner at 3am this morning (shes ok) and missed the run.. Im so tired I cant see swim being a thing either today. Guess just dust off and back to track tomorrow evening. Shame, oh well life happens!
Just glad your partner is ok. That’s all that matters. Sometimes things like this do occur and there is little you can do about it. Rest is always a priority in this situation so no worries about the race or sessions. Catch up on the sleep and then we reset and go again.

Coach Simon 🍊