Choose Day👇

If the Saturday double isn’t possible then you could move one to the Sunday, but those double days are going to be important from time to time, especially later in the plan. Plus it will leave you fresher for track on Monday as well. Any issues let me know. It’s a recovery week hence why the training points has dropped slightly. Keep up the great work Mitch.

Coach Simon🍊

115 POINTS TARGET

116 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

track

8-6-6-4-4

28 POINTS

Great session although its definitely easier on the track haha.. thanks for the session, I didnt eat much today and felt a bit rough but still had some kick left for the end of the reps so really happy with tonight.
Another strong session. Yeah personally I would always pick track (not selling my efforts very well) as it’s a nicer surface to run on, and better lit at this time of year. But you did great. All about ticking these sessions off, especially at this time of year. Great work Mitch!

Coach Simon 🍊
28 Points

WEDNESDAY

swimming

30 Mins Swim

9 POINTS

Nice to be back swimming. Main set 2 x 15mins, with some 50m’s to finish.. very enjoyable!! Feeling very fresh this week.
Great work Mitch, love the feedback too. Feeling strong and positive is always a good sign the training is going well.

Coach Simon 🍊
9 Points

THURSDAY

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spin-class

45 Mins Spin

15 POINTS

Did 45mins on rouvy on the actual Mallorca course, very fun! Probably pushed a bit hard from the excitement lol was pretty much at race pace.
😂 Nice, the more you can familiarise yourself with the course on race day, the better. Well done Mitch.

Coach Simon 🍊
15 Points

FRIDAY

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gym-workout

CrossFit

15 POINTS

Missed crossfit due to work so decided to just jump on the bike for 30mins and do 3 x 5mins main set at like 5/10. Assume thats better than doing nothing but honestly I have no idea if it is or not.
Always better to get a replacement in, unless it’s a rest day. So happy if you ever want to do that. And to be honest Crossfit is the least specific form of training you do. So missing the odd session is unlikely to effect your race time, say as much as missing a long run or long cycle. Well done Mitch for getting this done. For reference 15 mins of spin (quick intervals, with rests) is worth 5 training pts.

Coach Simon 🍊
10 Points

SATURDAY

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alan-corke

90 Mins Run

27 POINTS

A very big day, did the bike and then the run session within about 10-15mins of being off the bike (had to get some bits out of the garage for the little one between lol).. the bike I introduce 4 x 10mins at about 15w increase to normal endurance power with 5 mins between at slightly under. The run already pretty hilly and offroad in parts so just kept that stable at 6.15 pace.. I think my slow runs are naturally getting a bit quicker. 2.5k calories banked, time to eat a lot haha..
Love this!! A lot!! I think this is a smart way of really bumping up the fitness and also the specificity of the training. Hopefully the legs feel ok this evening and you can get enough food in you to replace those calories. Awesome work Mitch!!

Coach Simon 🍊
45 Points

SUNDAY

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swimming

30 Mins Swim

9 POINTS

Good swim session but i still feel slow with the swim, I guess the fact that the difference between a good swimmer and me is only like 10mins over the half IM distance, so improving on run and bike is way more important..
Yeah it’s tough to be good at all 3 disciplines and if it were me I’d much prefer catching up people on the last 2 legs, as opposed to a great swim and spending the next 3-4 hours being overtaken, by people like you 😂

Coach Simon 🍊
9 Points