Week Commencing: 1st June 26

Choose Day👇

Let me know if this is ok in regards to the knee injection? Hopefully it’s a not a painful procedure?

Coach Simon🍊

22 POINTS TARGET

82 Points

MONDAY

circuits

ASPT

10 POINTS

ASPT and stretches ✅, HR up and down , as Ben said we had no excuse to skip all the running bits 😆, I still skipped step reps and hill reps though! 30 mins easy dog jog before, just to get some cardio going before Wednesday. 😊. PS any disappoint is not reflected on you, merely my failing joints, happy to try anything.
Well done Su. Good to get a little jog in as well. Bonus pts banked. No I understand it wasn’t a reflection of the plan but equally want to try so you don’t feel that way. Once this knee injection is done I think we might be able to squeeze a threshold session on the treadmill. We can at least give it a go and see what happens.

Coach Simon 🍊
22 Points

TUESDAY

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

20 Mins Stairs

9 POINTS

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

138HR average on elliptical HIIT type workout level 6( who knew you can do steps and all sorts of stuff, not just striding!? Time passes quickly with set session), 133 on stairs at 3 min level 5 3 min level 6 alternating.
Awesome work Su, that’s where those machines are quite good in that you manipulate the sessions to get the heart rate just where you want it. Sounds like you were working hard in both sessions.

Coach Simon 🍊
18 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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rest-day

Rest Day

0 POINTS

Arms and stretches completed today , (and a house spring cleaned top to bottom, as Mike and boys gone mountain climbing in Ireland for 5 days 😊)
A house to yourself. Where you spring cleaning with the music on full blast. What day is the bimblers house party? Well done Su, good to bank a few points

Coach Simon 🍊
5 Points

FRIDAY

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40 min cycle, 28 min easy, 12 min moderate to high effort, HR up to 130. Arms also repeated and stretches. ( no one home, so what else can I do 😆)
Building up some nice pts this week, given we didn’t have much planned. Well done Su

Coach Simon 🍊
14 Points

SATURDAY

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Fast Parkwalk with Andy ( I was meant to bar code scan, but was let off!), 35 min spin, maintaining moderate effort in the bike at HR Ave 130+, even Strava noticed the effort!😆. And Stretches. Knee was stiff after Parkwalk, but happy on the bike, but I skipped the jumps. Glute niggles, but mostly bad at night and sitting at work.
Good work Su. If we can get that HR into Zone 2 on the bike we will be making some decent gains. Sorry to hear the glute is still niggly, but seems the knee has reacted fairly well to this weeks training.

Coach Simon 🍊
14 Points

SUNDAY

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swimming

60 Mins Swim

8 POINTS

Lovely swim at Rye wild swim, bit chilly by the end. Weald looked fun, hope you all had fun and great lunch!
Well done Su, yeah was a really nice morning and great to get everyone together for lunch afterwards. Just a really nice atmosphere. Decent week in the end.

Coach Simon 🍊
9 Points