Week Commencing: 6 July 26

Choose Day👇

There is a lot on the table this week for sure. But hopefully the fact there is only 3 runs will help. The 2 big sessions being the key. Sunday is huge. At this stage I think 5:00 per km for that volume is pushing too hard. I would focus on 5:10-5:15, assuming conditions are favourable, slower if not, get the distance in, rather than focusing too heavily on pace. That will bring the best gains. But whilst tough its a hell of an opportunity to make some serious improvement this week. Smash it!!

Coach Simon🍊

145 POINTS TARGET

158 Points

MONDAY

rest-day

Rest Day

0 PTS

Yeah rest day, travelling to London, Josh treatment day one and getting to apartment
Sending our best wishes. Hope it goes ok 🧡

Coach Simon 🍊

TUESDAY

dead

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

27 PTS

  • Z6
  • Z7
Tuesday was a nightmare, should have been back from hospital at 4.30, didn’t get back until 7.30 then went for a walk around Regents Park with Josh But… got up Wednesday and got it done in the beautiful surroundings of Regents Park
Sorry to hear Tuesday was a struggle, but fantastic work on getting it done. Nice place to be able to do a session and given the heat, loving that pace 💪

Coach Simon 🍊
27 Points

WEDNESDAY

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
Done Friday morning at hotel apartment gym, smaller but just the right equipment including a stair climber!
If I ever stay away in a hotel I won’t be searching for “swimming pool” or “parking” it will “stair climber” that I am interested in 😂 Great work to get this done. I’ll put the points here, as long as it adds up come the end of the week that’s what matters. Well done Michael.

Coach Simon 🍊
24 Points

THURSDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Done Saturday
Well done Michael. I appreciate this week is super busy. Every point counts

Coach Simon 🍊
18 Points

FRIDAY

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Done on Saturday morning
Well done for squeezing it in!!

Coach Simon 🍊

SATURDAY

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uppsala

60 Mins Easy-MP

24 PTS

rest-day

Rest Day

0 PTS

Easy 60 minutes done before it got too hot then did 3 sets of 4 x core (planks, russian twist, flutter kicks, crunches) and 3 sets of 5 x arms/upper body (arm curls, triceps dumbell, shoulder press, kettlebell swing, laying down dumbell chest press). Hopefully doing this Saturday brings me back in track to hit 95% of weekly points and leaves enough for tomorrows tough session.
Great work on getting this done Michael. Every point counts 💪

Coach Simon 🍊
23 Points

SUNDAY

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alan-corke

6-5-4-3-2-1 Km

66 PTS

  • Z3
Got it done but slower and also with wee, chatting and catch my breath stops. Its horrible how this weather can impact our running both physically and mentally, and combined with general tiredness it wasn’t my best run
Have the take the positives here, and that’s a 30k long run in the bank which is great this early in the plan. The heat is playing havoc on the team so don’t worry too much about that. There’s a reason marathons all take place in March, April, and October. Top work Michael. Huge week in the end.

Coach Simon 🍊
66 Points