Week Commencing: 29 June 26

Choose Day👇

Looking at the plan on the spreadsheet I assume Friday – Monday is a weekend away? In which case ignore the hills run. Do what you can at the start of the week, we ahead of target overall so a lighter week won’t effect the fitness or progress in any way. Keep smashing it Emily.

Coach Simon🍊

92 POINTS TARGET

90 Points

MONDAY

gym-workout

Emily Pull Ups

2 PTS

dead

Club Intervals

28 PTS

  • Z5
  • Z6
Pull up session ✅ Track – my goodness thst was another hard one. I found it really hard to achieve a lap time of 1:48, I don’t think I quite reached it most of the time. I blame all the barabeque foods abd sparkly wine from the weekend
Stats all in the right place though for a track session so shows you executed it to perfection which is what we are looking for. So really well done Emily. Sounds like you had a nice weekend 🍷🍗😂

Coach Simon 🍊
30 Points

TUESDAY

circuits

Circuits

10 PTS

Ew – another really difficult one. A load of burpees/squats/kettle bell swings/push ups and of course lunges – I think we did something like 280 lunges 🤢 i think my average heart rate might be slightly lower as I forgot to stop my watch for the cool down and part of the journey home 🤣
280 lunges!!! I actually feel sick thinking about that. But fair play, that’s hugely impressive and I’m going to give 15 points for this. Again that means we have almost 20 mins of worked banked so if need be, and you feel like you want to ease back somewhere you can. Great work Emily. I’m off to do 5 lunges, my limit.

Coach Simon 🍊
15 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Complete – was a bit hilly so did hill sprints at the end. Legs were feelinn super stiff which increased the RPE
2500 (was it that many?) lunges will do that to your legs. But job done, again pts in the bank, so if the legs stay tired, don’t be afraid to ease back somewhere. Top work Emily

Coach Simon 🍊
22 Points

THURSDAY

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gym-workout

Emily's Arms

10 PTS

I did 7 exercises. Was so glad thst it was an upper body day! I am away at the weekend – going to love supreme festival. They are doing a 6km run on the Saturday morning so I aim to do that! 🏃🏼‍♀️ 💃 🪩
Great job Emily. Yeah I did have the weekend greyed out, sounds fun, great that they’ve got a 6km you can join in with. If I don’t speak before, have a brilliant weekend.

Coach Simon 🍊
7 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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sunrise

60 Mins Easy (Hills)

24 PTS

  • Z2
  • Z3
It turned out to be a 5k ish run at the festival – Ran up a really big hill for 3km then back down. At the top of the hill you could see the cuckmere river! Was really good fun it was organised by Run the Lanes! Asics were also there providing shoes available for you to borrow for the run (non in my size though) the run leaders had speakers on their backs and it was very good vibes – even with a slight hangover 🤣
Ah cool, this sounds fun. Maybe a suggestion for the run leaders at HR to start carrying speakers to add to the vibes. Any pts this weekend were going to be bonus. So glad you were able to get out and join in. Bonus pts for the hill. Hope the rest of the weekend was fun? 🍻🎺🎸

Coach Simon 🍊
16 Points

SUNDAY

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rest-day

Rest Day

0 PTS