Choose Day👇

A busy but good week. I feel like each day has a nice balance too it. So rather than over working, it’s the cumulative effect of the activities which will do the trick. So hopefully it’s all achievable. We mix things up with the weekend run by introducing half marathon paced miles. Keeps it a bit more interested than just running easy all the time. It should feel relatively comfortable to be honest as if you get a HM right it’s only the 2nd half, and the last 5k in particular that really hurt. Any problems let me know. Keep up the great work Mitch.

Coach Simon🍊

140 POINTS TARGET

MONDAY

dead

5-4-3-2-1-1-2-3-4-5

30 POINTS

Youch, tough one today with my pacers not there had to try and hold on to Si and that was rough haha.. thanks for the encouragement!
Si is running really well right now. 21 minutes for 5K. So chasing him puts you up another level in my opinion. Looking really strong at the moment. If it wasn’t tough then I would be worried we are not pushing hard enough. So that’s a good sign. Excellent session Mitch. Just a few pts missing for the WU/CD, but that gives us scope to do a little more somewhere later in the week if you want.

Coach Simon 🍊
26 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

swimming

30 Mins Swim

9 POINTS

Good swim session, 40mins total. Thanks for your help today too, much appreciated.
10 mins extra, nice. Always here to help. I love the challenge of trying to tweak plans to fit runners needs or availability. Well done on the swim Mitch

Coach Simon 🍊
12 Points

THURSDAY

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spin-class

60 Mins Spin

20 POINTS

Hard workout as I was up since 430am for work and didnt get on the bike till 6pm. But its done..! Sweet spot longer intervals really pushing that power for longer endurance efforts.
4:30am for work? Yikes. Well done for not making excuses though. Training when we feel tired is always good practice for race day. Well done Mitch.

Coach Simon 🍊
20 Points

FRIDAY

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Ok, this felt a bit strange doing it in my lounge but honestly it wasnt too bad.. some of it was actually quite challenging. Ill keep it up and see where it goes!
Yeah it’s a weird mix right as some of them are tough, especially the core ones I find tricky. As I say I hope to have more offerings soon for S&C, and give you a bit more choice. It’s an area I’m improving on as a coach. And you can always introduce weights to make some of the leg exercises more challenging. Well done Mitch

Coach Simon 🍊
10 Points

SATURDAY

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alice

10K Tempo (HM)

36 POINTS

I did about 65mins of bike tonight and going to do run tomorrow, id say the intensity was quite a bit higher than the 90mins usually is so similar points please :).. Will do run first thing tomorrow (been looking at houses all of today)..
Ah you moving? Exciting. Staying local to where you are right now? Sorry I’m very nosey 😂 Yeah if you are limited on time the best thing to do is push the pace. We may have fallen a bit short on the HM pace but I guess that was the end of a long week? But overall a decent weekend.

Coach Simon 🍊
50 Points

SUNDAY

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swimming

30 Mins Swim

9 POINTS

alice

10K Tempo (HM)

36 POINTS

Feel like a bit of a failure this week. Got the run done today but missed the swim.
Hardly a failure, training for a marathon whilst raising a young child and a full time job!! Missing a few points won’t make much of a difference. Don’t fall into the trap of being your own worst critic as that can be very damaging. You’ve been on a good run recently!! And a new week always offers a new opportunity.

Coach Simon 🍊