Week Commencing: 13 July 26

Choose Day👇

Tuesday is a great session. If you can’t make it into town with the team I’ll probably set something a little less demanding. The only reason for that is doing that session solo is just horrible and we end up not pushing as much as we need. So better off with a session focused on hitting specific paces if running solo. The rest is easy as it’s a recovery week (you are welcome).

Coach Simon🍊

107 POINTS TARGET

107 Points

MONDAY

circuits

Circuits

10 PTS

Tweaked my back a bit – there’s a reason why you don’t put back to back strength days on the plan 😅. I was at a wedding on Saturday hence why I did strength yesterday and today. Hopefully can be sorted with ibuprofen and the foam roller. Hope the 10k was good!
Ah nuts, and yeah, avoid that if you can. To be honest, better off just skipping one than doing back to back. Hope it sorts itself out quickly. Race went well. Possibly not as fast as I would like but executed it really well and without trying to sound too big headed, my splits were a thing of beauty.

Coach Simon 🍊
10 Points

TUESDAY

dead

Hills Pyramid

28 PTS

lol sorry that every time I ran past you I grunted or moaned or complained – I actually really enjoyed that one. The complaining is an important part of the process 😁
😂😂😂 It is a good session, much better doing it with others to be fair. But good to lay down that marker for if we do it again. Only point I would make in terms of form, as mentioned on the run, when you started to tire there was a bit of over rotation going on, especially with the arms, trying to focus on driving those elbows back. I once heard imagine you have two ropes, one in each hand, that you are using to pull yourself up the hill, it works well. Overall though great session and always good to have you along,

Coach Simon 🍊
28 Points

WEDNESDAY

andy-alice

40 Mins Run

12 PTS

  • Z2
✌🏻
👊

Coach Simon 🍊
12 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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alan-corke

90 Mins Run

27 PTS

  • Z2
95 mins because running with my friend and she was flagging by the end! Will add 25 mins onto Sunday ✌🏻
That’s cool. Lovely to be able to run with your friend. Make it 30 Sunday and we can call it quits 😂 (I don’t have a 55 min run on the platform). You’re going to run 55 mins now aren’t you, and make a point (I would). Either way, enjoy.

Coach Simon 🍊
29 Points

SATURDAY

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gym-workout

Lucy's S&C

12 PTS

👍🏻
Great work Lucy!!

Coach Simon 🍊
12 Points

SUNDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
55 mins (you were so right with Friday’s feedback 😎). Having a grumbling week with lots of things hurting in the background – knees, hip and back all bothering me. Nothing more than. 3 out of 10 pain but the fact there are so many things going on is probably a bad sign. Going to take it very easy on the strength workouts next week, get through pier 2 pier and then see where I’m at – maybe a bit of cross training needed or hopefully it will just fade away. JOSH KERR though?!?! How good was it?
Sorry to hear things are hurting and agree with your approach. Ease back a little and see how things are beyond P2P. Josh Kerr? It was incredible. I’m not sure I’ll witness something like that again. It’s when you really think about the achievement. No-one is the history of existence has covered a mile that fast before. EVER. Not only did he achieve it, he called the time, the date, the location. So heaped loads of pressure on himself, the spotlight and he delivered. I think what made it better, and I’m not sure why I doubted him so much, was I never expected him to achieve it. And he did fall slightly behind with 400 to go, so when he picked up the pace and got ahead of the lights, the excitement (and emotion) just built and the atmosphere was insane. Very lucky to witness that, especially as we blagged free tickets on Friday 😲

Coach Simon 🍊
16 Points