Week Commencing: 6 July 26

Choose Day👇

I still think you are running well at the moment, so no reason to go into Sundays race without some decent aspirations. Granted it might not be your quickest, but that’s ok. Try and enjoy it. Run Tall. Run Proud. You’ve worked hard to be in the position to run these events and still run well. Of course if you are planning on running it a bit easier with the gang 💙 that is fine also. Enjoyment should be the priority. Any other issues across the week, let me know.

Coach Simon🍊

105 POINTS TARGET

105 Points

MONDAY

circuits

ASPT

10 PTS

Stretches ✅ 45 min of home circuits, including farmers carry of watering cans, then another exercise as they fill! ✅30 min steady cycle- enough to get 🥵. That’s after selling my summer house lovely orange sofa bed, you would have loved it! To sell the summer house next. Why do we do these things in an already packed week!
Sounds like a really good days work. Great stuff Su. How did I never get to see a pic of this orange sofa. Summer house sounds epic too. Shame you are selling. Love the improvisation with the watering cans, smart. You’re not the only doing busy stuff in their spare time. There’s be screaming at my screen “Rest” 😂

Coach Simon 🍊
19 Points

TUESDAY

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 PTS

  • Z2
Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 PTS

  • Z2
30 mins stairs 😱😱😱, but of course I did it, heart rate went up when I up the levels, so mostly 5&6, elliptical I can now train pretty much as hard in this following a session! ( intermediate)
Great work Su. The stairs are an odd one. My experience on them, and it could be different given our varying levels of aerobic fitness is my RPE is much higher than my HR. So my HR maybe Zone 2 but RPE is 6-7. So to get the best from it, I do stick to HR and slog it out. I feel like it’s a really useful tool though for being the aerobic engine and extra strength.

Coach Simon 🍊
23 Points

WEDNESDAY

swimming

60 Mins Swim

8 PTS

  • Z1
Swapped the 1 hr swim to tonight. Felt hard tonight.
Everything feels tougher in this heat. The team are melting. Well done Su.

Coach Simon 🍊
12 Points

THURSDAY

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bimblers

Bimble💙

18 PTS

  • Z2
Stretches at the beach before bimble, 5 mile bimble, tough work in the heat and bbq smoke and fumes. Good indicator for Sunday though. 😆
Race day specific training. How can I emulate the pollution and fumes of London? I know….. 😂 Nice to get down to the seafront on a Thursday evening. Our last 3-4 Thursdays for date day we’ve wandered into town, had lunch, spent some time on the seafront, crazy golf last week. First week for a while we’ve not done that, who turns up? Future king of England 👑 Not bothered, didn’t want to see him anyway. Well done Su

Coach Simon 🍊
21 Points

FRIDAY

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spin-class

45 Mins Spin

15 PTS

  • Z4
No spin, just 28 min of arms and legs weights before off to London to party in Hyde park, I think dancing can replace the spin! It’s going to be hot. Sorry you missed William! 😆 Have a good weekend run, take care in the heat and sun, best of luck for the run!
Thanks Su, enjoy Hyde Park and have a great weekend. I spend all my week telling people to slow down in the heat and then don’t adjust myself, but I’ll try and be sensible if it’s baking come 10am Sunday.

Coach Simon 🍊
8 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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group

10K Race

40 PTS

Warm up was hard, with lack of space and long pen queues, but we walks and then a run. CD was a walk. The 10k, HR was maxed early and by mile 4 I needed some 20-30 sec walking breaks to ease it off, so Sue A and Lou went ahead, it was a bit tough alone, but at least I could then do my own thing. Fastest 10k this year, so I’ll take that as a win. I say I’m happy just to be able to bimble with the gang….. but I still get that element of envy 🤷‍♀️. Just saying, my mind wants to do it, body says no 😀
The heat at the moment is playing a part too. Still a solid time, so whilst frustrating I wouldn’t be overly disappointed and I think you can improve on this going forward, even with only 2 runs per week. So many of the team had similar experiences in the heat this weekend. So I think tick this off as a success and move on. Lovely to spend time with the gang too 💙

Coach Simon 🍊
40 Points