Week Commencing: 13 July 26

Choose Day👇

Week 13, Plan 13, commencing on the 13th. Don’t walk under any ladders this week Sue. A good week with a lot of the hard work done by Thursday and a weekend of easy miles. Hopefully that will leave you feeling fresh for the Pier to Pier in a weeks time. Keep up the great work. Any problems let me know.

Coach Simon🍊

139 POINTS TARGET

150 Points

MONDAY

gym-workout

Sue M Mon Gym

15 PTS

Both session done. Lots of Abs & back work in fitball. For the warm up we did lots of squats & lunges
Fantastic. Well done Sue, great way to start the week.

Coach Simon 🍊
12 Points

TUESDAY

dead

Hills Pyramid

28 PTS

My favourite effort session. Posture poor today. Struggling with the heat. Didn’t have any walking breaks Got to lamppost 9
Glad you enjoy that one. I might do it more often because it works so well and it’s good to have that target to try and beat. It was warm, and it makes it harder to maintain good posture but having that awareness is also good. For me, what makes me really think about posture, is to set an example for others, as a coach I feel I need to set that example. So perhaps that mindset might work for you, especially now you are doing the CIRF. But great work Sue.

Coach Simon 🍊
28 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Easy run done in 2 parts. Did 5 k checking the distance of the course for the newcomers/ W2R race. Then strides Then W2R. 9 mi running x3 6 min running x 1 with 1 min walks in between. Found strides hard as I could still feel the hill efforts in my legs plus the heat. Worked on form. Heat still effecting me
Well done Sue. Glad this was ok after the hills and you were able to get it all done. Great to see W2R still being such a huge success.

Coach Simon 🍊
22 Points

THURSDAY

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yoga-class

60 Mins Yoga

6 PTS

gym-workout

Sue M Thurs Gym

15 PTS

Gym session done. I did 10 min on stairmaster as forgot I only had 5 min. Yoga done
That’s ok, if you ever want to do more on the stairs, we can fit it in. I think it’s a brilliant piece of equipment and could really help. Well done on completing the sessions Sue.

Coach Simon 🍊
23 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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Did a parkrun. Best i felt running for a few weeks. Enjoyed the cooler weather. Paced it well with each mile slightly faster. Fielt was posture was good & head up most of the time. Was disappointed with time. I know it was suppose to be easy. I started quite away back and the first mile was very congested.
Well done Sue. Obviously given the extra effort we have banked more points, so just want to be that little bit careful not to overdo things. But I know it’s hard to run parkrun easy.

Coach Simon 🍊
18 Points

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
Very easy chatty run with Jo Edwards. 6 min over as Jo need to run that time to complete her run. Zone 3
Well done Su. Nice to team up with Jo as you two are well matched. A strong finish to the week.

Coach Simon 🍊
36 Points