Week Commencing: 18 May 26

Choose Day👇

Helluv a routine. I don’t know how you fit it all in. Very impressive. No wonder you continue to get stronger and faster. I really like the 20 x 1 min reps, keep them consistent, rather than eye balls out. Love the variety here with the cross training and strength work. A very good schedule and hard to see how you won’t continue to keep making improvements. Keep being awesome Lou.

Coach Simon🍊

137 POINTS TARGET

139 Points

MONDAY

aerobics

Body Combat

10 POINTS

lou-s-and-c

Lou W S&C

10 POINTS

Feeling a bit tired yesterday. 🙁everything felt like a struggle. But anyway Paul is pacing the 5 miler for me I’m paying his entry and he’s saying what pace and intiañlyni was like 8.40 now I’m thinking maybe I should try 8.30 min miling? I said if speak to the coach 🤣
We all have those days. Hopefully you managed a good nights sleep. Awesome to have Paul pacing. I love that guy, how good did he look at track yesterday? Anyhow that’s off topic. Pacing for the 5 miler. Let’s see what the wind does on the day. You can definitely do 8:30 though, especially with a pacer, and I think that target would even allow you to finish with a quick mile if you had more in the tank. This is going to sound really bitchy, but if you get the chance, can you explain to Ashley and Lindsey how to do a warm up. They keep getting it the wrong way round 🤦‍♂️

Coach Simon 🍊
20 Points

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

I’m feeling a bit fatigued and my Garmin is telling me to rest. Should I be listening? Maybe Sunday took it out of me. Oh also I got confused because we were talking about 7.30 pace weren’t we but then I realised that was for the 1 min reps! So I punished too hard on the 5k rep! My points don’t add up I think spin is meant to be 60 mins but that said tonight I’ve got the hardest group which is 4x3mjns 2x4mins. So I’m going to get some extra running in. So maybe that adds points? These are the guys we need to send to horntye.
Yeah excellent pace. I think having that understanding of when we are likely to be tired and vulnerable (post tough race) is good to be aware of. Sometimes we can push through it, but we want to be on guard should we need extra rest. I took some last week by switching my recovery week around. But in terms of the session, really well executed and so much to be positive about right now. Well done Lou. As for the pts, yes let’s see how the W2R goes and top up with those, although again be careful and see how quick they are. We don’t want to overdo things.

Coach Simon 🍊
24 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

I actually ended up running for an hour and a half in total. The interval speed of the fast group was 10 min miling 😱 so even with walking my average was 12! The first run was incredibly irritating, why the fuck do we want to go up loads of fucking steps! Ffs! Where is there a race where you go up loads of steps! I feel like I might be better off doing cafe run if it’s not me leading. I don’t want to be doing a Steve run on a Wednesday. It’s no good for anyone. Anyway rant over
I was looking forward to this feedback after I heard how many fucks there were in. I have to agree. Steps on a run are a waste of time, they ruin your flow. I get a few if it’s needed on the route to get back, but too many is pointless. Sue got it wrong on this occasion. I did check the HR for the W2R and you only dipped over Zone 2 a few times, so I’m not too concerned. I drifted a few times on Paul’s run because of the hills, so it’s not much different to that. But we have banked 10pts extra here so just bear that in mind going forward this week, we don’t want any “extra pts” as then we risk going over that red line.

Coach Simon 🍊
28 Points

THURSDAY

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yoga-class

60 Mins Yoga

6 POINTS

lou-s-and-c

Lou W S&C

10 POINTS

I put the strength training here too. I think I meeting with him Friday to access my strength plan. Kinda good because I was thinking it’s a lot of money just for an app which I would expect AI could write! 😆
Yeah I was over paying when I had my S&C plan (£60 a month). It was good at first but then very little changed as the plan went on, I guess that’s how plans work, same with the running I guess. I think that’s why I’m so popular as a few have said “I’m going to carry on cos you are so reasonable 😂” Well done on getting them both done. I’ve reduced Sunday to 120 mins as we have pts in the bank.

Coach Simon 🍊
16 Points

FRIDAY

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spin-class

45 Mins Spin

15 POINTS

It says 60 mins but I the first part I was just peddling and texting the girls 🤣 so only really working for 45 minutes. You can probably see that if you dig into my strava. I keep adding to this. Just spoke to the pt so he’s going to take the weights into a recover week before Bewl :) he said we need to work on function not strength for that week
I had to check out the data after you said that and can see the moment you stop texting and got involved 😂 That’s good from a pts perspective this week just to say in the right place. Thanks for repping the team as well. Always makes me happy. So in terms of this week pts. 90 mins Sunday gets us up to 96% for the week. It’s fluctuated a bit because of the slightly different sessions. 110 mins would give you 100%, but to be honest given the heat I would stick to 90, take the win for the week and move on. Your overall training is 104% so you’re in a good position.

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Well that long run is erm pacy. I was at the back!!! I can see why some of them has asked Sue M to run a more sensibly paced long run. Couldn’t keep my heart rate down at all but I think that’s actually distorted because of the heat! My vo2max nose dived so I did some research and it says that heart rate spikes in the heat and and a result will make your vo2 max distorted you haven’t just turned into an unfit athlete.
Ah that’s interesting and worth remembering. Lots of common feedback this weekend about distorted heart rate. I found the same, right in the top part of my Zone 2, despite it feeling easy. And I think in this kind of scenario you can also just ask yourself. Where is my RPE? Is this is a 3-4 effort? Despite what the data is telling me. If the answer is yes just keep going and put it down to the heat. We don’t want to become slaves to the HR, but instead use it as an extra bit of information to train smarter. Another fantastic week Lou. One away from a 6th star!!

Coach Simon 🍊
36 Points