Week Commencing: 6 July 26

Choose Day👇

Two days rest post Bewl. If you recovery quickly, Tuesday evening with the team (efforts) could be an option. But if sticking to the plan we have a decent 10k session which is looking ahead for the Barry Richards in a months time. We then have the long run again Sunday with the Pier to Pier in mind. Apart from those big two days it’s a light week, so those 2 runs are key. Any problems let me know. But I like this because P2P and BR are two good opportunities for you to bank some more silverware.

Coach Simon🍊

114 POINTS TARGET

114 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

rest-day

Rest Day

0 PTS

WEDNESDAY

emily-2

2 x 5km

36 PTS

  • Z3
  • Z5
Mp bit fast but felt easy/sustainable so might not actually be that far off at this point. Last 5k was tough, legs still a bit tired and the heat again made things worse…4.50 ish for that last interval. Walked cool down, really hot at this point…🥵
That was quality. Love the splits. Execution is my new favourite word and really trying to focus on ensuring you guys are completing the sessions as intending. And yes, at times, that means digging deep, and it’s not often that enjoyable in those moments, but anyone who wanted just easy runs, wouldn’t have signed up to a coach right? So really pleased you smashed this and a good example of what we want going forward to get the very best out of your running

Coach Simon 🍊
36 Points

THURSDAY

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Full body and then some, thats going to feck me up tomorrow! 😂 Mix of machine, kettlebells, dumbells and bar. All the classics! 💪 Some weighted plyo, core, sled Hammered calves a bit, single leg Romanian dlift, Bulgarian split squats etc
Single leg RDL? Yikes. I did my first single leg, leg press, this week. And added extra weight to my RDL in the same sessions. DOMS this week have been grim. Sounds you earned your points today though. I added some plyometrics into my routine today as well, just some small jumping movements but could feel the benefit. Great work Victoria

Coach Simon 🍊
15 Points

FRIDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Pretty slow but did the job! Def try the Single leg Romanian dl’s – the one thing I never miss out, not just for the strength but leg/joint stability. Start just doing action then add progressively. Form over weight I reckon 👍
I have done them in the past at home actually. I always get confused as to what is a deadlift, what is a romanian deadlift (believe RDL you don’t put the weight back on the ground?). But yes, keen to add more single leg work now to keep getting stronger. Well done on the run.

Coach Simon 🍊
18 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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sam-serpent

150 Mins

45 PTS

  • Z2
First half hour of that felt terrible, not sure why, lead legs/zero energy?! Dragged myself out for an hour one way knowing I have to get back – in end just did the lot. Pace and hr actually not that bad. Not doing the last leg thing on weds, just got too much on and might still be travelling, could prob do without anything too intense this week, legs feeling it a bit…
Class for getting this done when you felt down at first. That’s only going to build mental resilience. Sorry to hear the legs are feeling a little tired though. A strong week complete though. Well done Victoria.

Coach Simon 🍊
45 Points