Choose Day👇

I’ve included the stretches this week. 90 mins might feel a bit daunting at this stage of the plan and if you did struggle with the 80 mins the previous Sunday, we can even the two runs up a bit more. eg 70-50. Any problems Lucy let me know, but keep up the good work.

Coach Simon🍊

80 POINTS TARGET

MONDAY

stretching

Lucys Stretches

2 POINTS

circuits

Circuits

10 POINTS

pinch press 8×3 – 2 10kg dumbells Superset – suitcase carry – 20m x 3 – worked up to 32kg kettlebell. Then regengade rows, worked up to 10kg dumbells 3×8 kettlebell thruster 3×8, worked up to 24kg kettlebell Chipper: 80 ring rows, 40 burpees, 40 jumping lunges, 40 kettle bell swings, 40 slamballs (9kg) Felt strong.
Fantastic work Lucy. Crikey they push you hard. I’m not surprised you felt strong after a session like that. Some really impressive weights. I hope you are giving yourself the credit you deserve for a session like that. Brilliant stuff.

Coach Simon 🍊
18 Points

TUESDAY

Felt like a great run today. Kept it at an easy pace. And checked Strava and the average pace was under seven minutes a kilometre, which is the fastest I’ve done for ages. Very happy with that especially as I was going at an easy pace, so definitely more to give in terms of speed.
Love this. It’s great when you have a run which feels so good and the pace is decent. One of my best races this year was the Rye Ancient Trails 30k. I didn’t look at my watch once and ran the whole thing to feel, keeping the RPE down, crossed the line 10 mins ahead of my expected time. So it shows if we can do this from time to time it can help. Really pleased this went so well and feels like you’re already showing signs of progress which is great.

Coach Simon 🍊
9 Points

WEDNESDAY

stretching

Lucys Stretches

2 POINTS

spin-class

45 Mins Spin

15 POINTS

Did the stretches today. I had a late night at an event and then another event this evening so ran out of time
I appreciate it can be a busy few weeks ahead of Christmas. Hopefully it will settle down once we get past the big day.

Coach Simon 🍊
3 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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circuits

Circuits

10 POINTS

Didn’t manage this today. Another late night and couldn’t face it this morning! And then off to Devon straight after work.
Best thing to do in these circumstances is just move on. Next week is always a new opportunity.

Coach Simon 🍊

SATURDAY

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stretching

Lucys Stretches

2 POINTS

rest-day

Rest Day

0 POINTS

New week = new opportunity

Coach Simon 🍊

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

Did this in Devon. Nice flat route. Was good, was a bit slow qnd walked a bit for the first half. Then last 4k were continuous. Legs felt good and no niggles
Great work Lucy. A strong finish to the week and really positive to hear there are no niggles.

Coach Simon 🍊
27 Points