Week Commencing: 15 June 26

Choose Day👇

A really good week. Speed work on Monday. I’ll post on the track group about the session when they announce it. We’ve got the strength work, flexibility, bit of cross training and back to back longish runs over the weekend. So lots to like here. We’ll monitor the HR on the bike as it might earn you more points depending what zone you get into. Any problems just shout, but keep up the great work Rebecca.

Coach Simon🍊

120 POINTS TARGET

116 Points

MONDAY

dead

Club Intervals

28 POINTS

I was running with a nice group and really enjoyed track. I pushed but kept it controlled and we (I was pacing Heidi and Nicky) got quicker on each rep. First track session back and good to still have a bit of speed in the legs. (Still not 100% as I did have an afternoon nap before I went) Track isn’t the same without you and Jax!
Ah thank you. I’m sure in time we will be back. It’s nice to have people to run with and that’s the main benefit of track, along with the good surface to run on. Heidi was grateful for your pacing skills and Nicky is a strong runner too. A good start to the week. The pts for that session don’t quite match the dashboard, that’s simply due to me not knowing what they are going to do prior and the last 2 weeks they’ve dropped from 30 mins to around 20 mins. So if there is a chance to bank some extra mins on the easy sessions later in the week that will help boost your total. Great work Rebecca.

Coach Simon 🍊
25 Points

TUESDAY

gym-workout

Rebecca's S&C

15 POINTS

Hey Simon, all done. didn’t stack, took a while but all done! and Stretches done.
If you got the time no need to stack the exercises to be fair. Getting them done is the key. Great work Rebecca.

Coach Simon 🍊
17 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Fab day at Queens!
Glad you had such a good time, it’s amazing how good the top players are when you see them in real life.

Coach Simon 🍊

THURSDAY

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cycling

60 Mins Bike

6 POINTS

gym-workout

Rebecca's S&C

15 POINTS

I enjoyed the bike ride, I kept the HR down (well most of it), then I went down hill and got a bit excited! Went further than expected in the hour, so need to plan new routes. The S&C in the evening was tough, took longer than usual!
Glad you enjoyed the bike. Keep an eye on HR and check your zones. If we get into Zone 1 for the whole ride then it’s worth more than 6pts, so I don’t want to short change you. I just find it very tough to get my HR up on the bike, hence the low pots.

Coach Simon 🍊
21 Points

FRIDAY

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alan-corke

90 Mins Run

27 POINTS

90 mins run with the dog done. He loved it especially his swim in the muddy puddle! I really enjoyed that one. Will stretch later
Nothing makes me happier when the feedback is how much the team enjoyed a run. So thank you for sharing that. That’s what it’s all about right? Well done Rebecca.

Coach Simon 🍊
29 Points

SATURDAY

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alan-corke

90 Mins Run

27 POINTS

Done – well most of it… legs died at 80 minutes. Was great to see lots of people I know out running! HR on the cycle averaged 114. like you I initially struggled to get my HR up, so I shifted through the gears until I was round 114-120… WRT to next week, I can’t do anything Tuesday, we’re back up in Reading for Husbands tests/procedure (it’s not just the handicap race I’m missing it’s also our wedding anniversary but it’s the only date the hospital could fit both appointments in one day. Won’t be back till late. So will do track on Monday. Then it would be good if I could do an easy 60 and either do Kev’s cafe run or the horntye run as I haven’t done that for a while). Then long run Saturday sounds fine.
Was lovely to see you this morning. I felt bad as I showed a real lack of enthusiasm for that cross over, mainly because I was stressed due to limited time ahead of parkrun, but honestly it’s always so nice for me to see my runners out doing their sessions. Thanks for letting me know about next week. I’ve tweaked the schedule. Hope all is ok with the hubby? 116pts for the week, a few over you average which means progress made. Great work.

Coach Simon 🍊
24 Points

SUNDAY

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rest-day

Rest Day

0 POINTS