Choose Day👇

Great session Saturday. This is the hardest week on the plan so stick with it. Next week you’ve got 3 recovery days, so if you can get through this week, you’ve got extra rest coming your way. You’re doing great Emily.

Coach Simon🍊

134 POINTS TARGET

125 Points

MONDAY

track-puddle

3 x 10 Mins (10k)

28 POINTS

I really wasn’t up to going this evening – probably due to the rain. But as soon as I got onto the track I felt great and felt like a really strong session! Yey 🥳
Yeah that rain came at a bad time, well good time in fact, but we got wet walking down. But you made the right decision and you looked really strong and consistent with those lap times. It’s great when you find someone like Jodie to run the same pace as. That’s one of the benefits of track. Great session Emily. Really well done.

Coach Simon 🍊
28 Points

TUESDAY

gym-workout

Emily's Legs & Core

12 POINTS

Complete ✅
Always impresses me when the team have done sessions before I have even started work. Well done Emily

Coach Simon 🍊
12 Points

WEDNESDAY

gym-workout

Emily's Arms

10 POINTS

Workout complete ✅ In reply to your feedback about combining the legs/arms sessions — I did think about it, but I actually really look forward to the upper body days. They’re a nice break for my legs! Plus, I’m determined to hang on to the one pull-up I can do haha. That said, I was thinking of creating a second leg day that’s slightly different, so I can choose between the two. Especially since I’ve got two leg sessions booked in this week, it might be good to mix it up. I’m also happy to incorporate the bike a bit more, so I could add that into the new session. What are your thoughts?
Yeah happy to put together another leg work out for variety. If there are any exercises you are keen to include in there, let me know, otherwise I can put something together from my library. The bike is ok, but it’s not really that productive in terms of pts. Although if we put some effort in it’s not too bad. I have a 30 min spin session on the system you could try. It’s basically 60 seconds fast, 60 seconds easy x 10, with 5 mins WU & CD. Well done on the arms workout though

Coach Simon 🍊
10 Points

THURSDAY

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jake-p2p

3 x 5km

57 POINTS

Goodness gracious 😅 The first 5km felt slow and sluggish, and in the second 5km I was battling a stitch — plus there was plenty of shingle to contend with. Finally, in the last set, I started to feel really good, so I added an extra kilometre. I also knew I still had a bit of a way back to the car. The cool down felt like the hardest part! All in all, it was an eventful run, but I’m really happy with how it turned out. In reply to yesterday’s feedback I’d be happy to do a heavy bike session as I used to love spin classes. Other leg exercises I’d be happy to do would be knee ext/flexion. Box or step up stuff, plyometric, lunges, deadlifts 😊
Wow, what a great a run. And this shows how even if you start a run not feeling great, that can change later in the run. Remember that as you’ll have a lot more runs like in training where the first 30 mins feels awful but come the end you feel strong. But this was fabulous and probably the best run so far in this block. Awesome work Emily. I will put together another leg workout later to add some variety.

Coach Simon 🍊
60 Points

FRIDAY

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spin-class

30 Mins Solo Spin

10 POINTS

I couldn’t face doing my legs and core workout so I tried the solo spin which was super fun but VERY sweaty. I really enjoyed it though, it was nice to do something different. Felt great after as well.
I love this. It shows the flexibility of the plans and I’m always happy if you want to do something like this. It’s great to have those alternatives when the session scheduled just isn’t motivating you. Glad you enjoyed the spin session too. Well done Emily

Coach Simon 🍊
10 Points

SATURDAY

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bonfire

50 Mins Run

15 POINTS

Squeezed this one in Friday evening as I’m in London all day Saturday. Hard work on the legs and so windy. Looking forward to a couple of days rest now 🥱
Well done Emily. Anything exciting in London?

Coach Simon 🍊
15 Points

SUNDAY

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rest-day

Rest Day

0 POINTS