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Week Commencing: 13 July 26

Choose Day👇

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

A nice recovery week. If you wanted to join the team for hills on Tuesday we could switch things around. But important we take a step back every 4th week to absorb the recent training, then we can kick on and work that little bit harder over the next 3 weeks block. Keep up the great work Shana. Keep earning those points.

Coach Simon🍊

59 POINTS TARGET

42 Points

MONDAY

rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TUESDAY

rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

WEDNESDAY

stretching

Stretches #2

2 PTS

Stretches #2

Cat Cow

60 Secs

Child Pose

30 Secs

Figure of Four

2 x 30 Secs

Lying Down Hamstring

2 x 30 Secs

Knee to Chest

2 x 30 Secs

Standing Torso Rotation

60 Secs

Clam Shells

2 x 30 Secs

Side Leg Raises

2 x 30 Secs

Butterfly Stretch

30 Secs

Touch Toes

30 Secs

Upward Salute Stretch

30 Secs

Wide Leg Bend Stretch

30 Secs

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

pett-xc

60 Mins Run

18 PTS

  • Z2

60 Mins Run

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

After having a hospital appointment that involved a horrible biopsy yesterday , I have been resting today. I plan to run tomorrow if all is ok.
Sorry to hear that. Sounds pretty grim. Hope you are ok?

Coach Simon 🍊

THURSDAY

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rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Failed! I did have a headache that would have gone with paracetamol but my head was not in it! The thought of going for a 60min run on my own was too much. I decided to stay home and rest. This week has taken its toll. Also realising that the NHS guidelines state I should have been offered pain relief yesterday which I didn’t get. It’s ok to wave the white flag sometimes. I’ll be at parkrun. Promise!
Appreciate the honesty and agree, these weeks happen, very few on the team get through to the end of a plan without missing a few runs. All you can do is go again Saturday and give it a good shot. You should be well rested.

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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stretching

Stretches #2

2 PTS

Stretches #2

Cat Cow

60 Secs

Child Pose

30 Secs

Figure of Four

2 x 30 Secs

Lying Down Hamstring

2 x 30 Secs

Knee to Chest

2 x 30 Secs

Standing Torso Rotation

60 Secs

Clam Shells

2 x 30 Secs

Side Leg Raises

2 x 30 Secs

Butterfly Stretch

30 Secs

Touch Toes

30 Secs

Upward Salute Stretch

30 Secs

Wide Leg Bend Stretch

30 Secs

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

paul-lambert-1

parkrun

26 PTS

  • Z6

parkrun

10 Mins WU

Zone 2: Easy

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

Watch didn’t charge in time so died at the halfway point!! I tried to keep at the same pace and effort and used others to hang on to. Thought I was doing well as I could see the 29 pacer so kept him in sight. Towards the funnel the 29 pacer pulled over – I thought he had as he was too ahead of himself! I ran past and felt really positive! The man behind said his watch was 29 exactly! I had about an hour of feeling excited that I could have got a sneaky 28 something!! Even if it was 59 seconds!! My disappointment soon arrived with the parkrun email! It’s silly that 30 seconds can make you feel so disappointed!! I was sure something must have gone wrong. After frantically messaging others who were near me, it turns out those 30seconds extra are here to stay. On a positive note…….🤔 I was only 10 seconds off this years PB. I ran the second half with no pacer or watch. (Couldn’t find the 30min pacer anywhere! ) this week has been taxing so this time was great! I’m buying a new watch to cheer myself up! Also like you say, if you get to the top of your goals too quickly, you’ll have to work harder to stay there and the fun is trying to get there. My joyous Saturday morning is yet to come! Something to look forward to!
Sounds like you were a bit unlucky, with the watch and the pacers, but another strong time. And I love the mindset here. It’s very important to have that. Don’t be in a hurry to get there, enjoy the journey. Keep working hard and then it’s going to feel even sweeter when it happens. When I finally get my long term goals, having had to comeback from this injury and build back up, it’s going to feel 10 times more amazing that had I just continued on my original trajectory. Well done Shana.

Coach Simon 🍊
28 Points

SUNDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 PTS

  • Z2

20 Mins Elliptical

20 Mins Elliptical

Zone 2: Easy

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

gym-workout

Legs & Arms Gym

5 PTS

Legs & Arms Gym

Barbell Bicep Curls

3 x 12

Goblet Squat

3 x 12

Calf Raises

3 x 15

Plank

3 x 60s

Tricep Dips Dumbbells

3 x 12

Chest Press

3 x 12

Lat Pull down

3 x 12

Booty Builder

3 x 12

Combining both legs and arms into one gym session. Loads of exercises here so try and superset them to save time. Find the weight that works for you, the last few reps of each set should feel challenging.

All done! Included abductors and the other ones for my hip impingement. Also added 10 mins of ‘speed’ skipping with the sensory room all to myself until two women came in to use the wall thing. 😡. Spotted you doing your planks. Didn’t think you’d appreciate me running over to say hi!!
Awesome work Shana. When I came in I could hear you skipping next door and saw Henry so knew it was you making all the noise 😂 I did think about coming to say hi but didn’t then want you feeling like I was watching your every move. I quite like the idea of going to the gym and being ignored by others, so no worries about not saying hi, especially as I did the same. Great way to finish the week.

Coach Simon 🍊
14 Points

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