Week Commencing: 6 APR 26

Choose Day👇

You’re working at a terrific level by the way. 140pts is great. Let’s hope the small changes can make a big difference. There’s always scope to switch things around as swim, easy run and elliptical are all worth the same in terms of pts. The Stair stepper is double due to strength element involved as well. So on any given day if you fancy running instead of swimming or doing the elliptical instead of the stairs, it’s an easy switch. Any problems let me know.

Coach Simon🍊

140 POINTS TARGET

149 Points

MONDAY

Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 POINTS

gym-workout

Body Pump

12 POINTS

No problems. Worked hard in body pump.
Great to hear. Well done Lou!!! Excellent start to the week.

Coach Simon 🍊
24 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Loving the early morning runs again now it’s lighter. Was definitely an easy pace (don’t think I’ve ever ran that slow!) and the HR was almost there. Was definitely 60 mins. Wore the insoles, no calf issues, twinges from the shin (on the side of the calf injury) maybe adjusting to running with stability.
😂 I think this should be your go to pace for the easy runs for now. As you adapt to this type of training it will change and your be able to run quicker at the same HR. But the fact the HR was still in the 140s shows that it’s definitely not too slow. Well done Lou.

Coach Simon 🍊
18 Points

WEDNESDAY

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 POINTS

Took it easy keeping HR low. Average 139 bpm for both. Stairs, no holding on, most on level 5 but had to drop to 4 now and again to keep HR down. Was supposed to swim but forgot my swimsuit 🤦‍♀️, so did stairs instead.
I like it. In theory you’ll have got fitter from this than previous sessions when working at a higher level. Not to mention you will recover quicker and less demand on the legs. It takes some trust to ease back on the levels, I found it annoying, but I’m going full in on this approach for now as it works well for people like us who do a lot. It should leave the legs fresher for when we reintroduce those tougher sessions. Excited to see how this slight change helps with the niggles. Well done Lou.

Coach Simon 🍊
27 Points

THURSDAY

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swimming

40 Mins Swim

12 POINTS

gym-workout

Body Pump

12 POINTS

All good. Can’t really swim to HR without stopping all the time to check.
Yeah I wouldn’t worry too much about it in the pool. There will come a stage too where we can look to do some more intense HR cross training if you wanted? Intervals on the stair climber for example is a good option. With the swim going forward just monitor the stats post session and that will give you an idea of the right pace/intensity, but I don’t want to suck the whole enjoyment out of training by becoming HR obsessed. Well done Lou.

Coach Simon 🍊
24 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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louise-cavill

20 Mins HM Tempo

18 POINTS

Run went ok. Ran from home as on a tight schedule today, hilly in Netherfield so some down hill, difficult to control pace. Good to pick up the pace a bit. Leg workout done. That’s a lot harder than you think, especially the single calf raises. Single leg deadlifts perfect for working on balance and strength 👌
Great work Lou, I’m glad you found the leg workout tough as that means it is pushing you and will hopefully make a difference in the long run. Another strong day though.

Coach Simon 🍊
26 Points

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

Changed watch to display just time and HR. HR still quite high, averaging 153bpm despite running at a snail pace 🐌…. Averaging 11 min/mile!!! I understand the science behind it but it really does feel counterproductive, like a step backwards. If it stops me getting injured and improves my running in the long term it’ll be worth it.. I did 100 mins instead of 90, sorry 🫣, it just felt wrong to not even hit 9 miles. Can definitely feel yesterday’s leg session in the glutes today! On a positive note, I’m getting used to the stability trainers, they felt much more comfortable today.
I’m surprised the HR didn’t drop more at this pace. You might find just slowing down doesn’t actually help and your HR at the moment might settle around 150 regardless if you running 10:30s or 11:00s. Sometimes you can run with a higher cadence at the same HR. It’s a tricky one. I don’t want you to obsess about it to the point the running becomes less enjoyable. So I think finding a balance where by we use HR as the main data but don’t keep checking it every 2 mins, but from time to time if you feel your effort is spiking, just glance and see where you’re at. Again unless you have a HR strap, the data might not even be accurate, so that’s something to consider as well. Well done on banking the 100s mins though. A good finish to a strong week

Coach Simon 🍊
30 Points