Week Commencing: 6 July 26

Choose Day👇

We are hoping to be in the park Tuesday evening for efforts if you can make it. This is the one session I will keep pushing because I know how good it can be for you to have the others to run with. If you can’t make it we’ll switch it for a tempo run again. Otherwise it’s business as usual. With the holiday coming up we want to finish this plan strongly to make sure we don’t lose any the fitness you have worked so hard to build. Keep up the great work Susie.

Coach Simon🍊

76 POINTS TARGET

56 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

dead

5-5-5-2-2-2-2-2

27 PTS

  • Z6
  • Z7
The Tuesday session was good, I pushed a bit harder than I usually do. I liked the short repeats, and so much easier to do with other people! Thanks for the session
Brilliant pace Susie. It makes such a difference to do those sessions with others. As you said, it makes you push that bit harder. The more of these sessions you can get to, the quicker your fitness will progress. Excellent work.

Coach Simon 🍊
27 Points

WEDNESDAY

gym-workout

Home Legs/Core

10 PTS

I didn’t have the time today, it’s a tricky week as my partner’s away for some of it. I know I need to find time tho.
That’s ok. Sometimes with these sort of exercises little and often can help. Calf raises whilst you clean your teeth. One runner even said they do 10 squats everytime they go to the loo 🤦‍♂️😂 I’ve started a new thing whenever I leave the bathroom I stretch and touch the roof and hold for 20 seconds. Little things like this, whilst they may sound silly, can all help.

Coach Simon 🍊

THURSDAY

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bonfire

50 Mins Run

15 PTS

  • Z2
I couldn’t fit this run in today ☹️ I’m going to try it on Saturday.
No worries, switching days is fine. You got this Susie, 2 runs in 2 days, no bother for you now.

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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rest-day

Rest Day

0 PTS

I didn’t do the 50-min run today, it was a bit too busy with my partner away and having a visitor staying.
No worries. Hope you had a nice day. I enjoyed watching the band again 🥁

Coach Simon 🍊

SUNDAY

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alan-corke

90 Mins Run

27 PTS

  • Z2
I did 95 minutes today, quite slow because of the heat. I stopped twice to buy water and ice lollies to help! Which they did.
It makes such a difference the heat. I’ve been saying that all week and the HR and RPE were both good, so don’t worry too much about pace. Really well done on what must be the longest run since we teamed up. That there is a big win and something to celebrate. Great job Susie

Coach Simon 🍊
29 Points