Week Commencing: 13 July 26

Choose Day👇

Strong week. Early conditions for Saturday (when I first posted this) look favourable for a quick parkrun, and it’s pacers day. So depending how you feel we could swap something for a fast parkrun. A long WU and CD, and you could even switch out the long run. Just floating that idea out there as pacers day doesn’t come along that often, once a month you know 🤦‍♂️. Any issues let me know. 142pts here, so on the limit, but next week is a recovery week. Keep smashing it Lou.

Coach Simon🍊

142 POINTS TARGET

146 Points

MONDAY

aerobics

Body Combat

10 PTS

lou-s-and-c

Lou W S&C

10 PTS

Oh the reason you had long run is I said I wasn’t racing anymore in the heat 🤣 I forgot to start my watch on the strength because i couldn’t start on the leg press because some man was being a leg press hog! Then I put 120kg on it thinking it was 100kg and I thought bloody hell I can’t even lift 100kg then when i counted I was like shit that’s 20kg too much!!! But still managed before realising. I’ve got a new exercise in training day one. Copenhagen planks with a side knee lift! Supposed to help the hip flexors. It was hard! Got a new strength day too now. Going for power moves! Speed comes from power apparently. Unless you are are 120kg in weight then j think you’d slow down! 🤣
That makes sense 😂 Glad you didn’t do yourself any damage with 120kg. 100kg is impressive though. Way more than I can do. Copenhagen planks look awful. I hate side planks, and they look much tougher. I’ve just started reading a S&C book which explains how quicker running comes from the force we produce off the ground. All very interesting and may change my outlook slightly. I think S&C is certainly going to be more and more important going forward for us both. Great start to the week as always Lou

Coach Simon 🍊
20 Points

TUESDAY

dead

Hills Pyramid

28 PTS

Nope 👎🏻
Disagree. Actually thought you did well. Yes there was a blip, but you overcame it and didn’t give up. It’s going to happen from time to time, 2 days after a 10k PB, probably the toughest session we do. Of all the people there you will have been the most fatigued coming into this session after your effort Sunday and exercise on Monday. So bear that in mind as well. I think whilst it wasn’t completed 100% like we’d hope, given the circumstances and the heat, this is actually a big win for me. Bounced back, showed courage and finished the session. Not every success looks the same. I won’t patronise you by going max points, but still think you were very close. Well done Lou.

Coach Simon 🍊
26 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Quite a good group on the end but we did lose 4 people 😱 think the heat got to them.
Sorry what? You lost 4? That might be a record. Did they go by choice? These things happen, especially in the heat. Good job on the run and the strides.

Coach Simon 🍊
22 Points

THURSDAY

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yoga-class

60 Mins Yoga

6 PTS

Starting to find that extra rest day helps! Blimey I was struggling yesterday I accidently had a nap in the middle of the afternoon! Good job I work for myself!!!!
😂😂 I fell asleep in the car on Wednesday (I wasn’t driving). That rarely happens. Working for ourselves does bring some benefits.

Coach Simon 🍊
6 Points

FRIDAY

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lou-s-and-c

Lou W S&C

10 PTS

spin-class

60 Mins Spin

20 PTS

Got new exercises Got hang clean. Bulgarian split squats have made an appearance and hyperflexion is now single leg 😳 Erm I think I’m getting fitter because I can’t seem to burn as many calories working at the same level! Bad times!!!! Anyway job done. ✔️ Don’t fancy a fast parkrun this week after Tuesday also I prefer it without the pacers 🤣
Hang clean looks evil. Bulgarian Split Squats I believe are one of the best we can do. I’m still building towards that (slowly 😂). Sounds challenging and fun though. No worries about the fast parkrun. I get that. A nice easy run Sunday equals more points anyway. Great work Lou.

Coach Simon 🍊
30 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
I didn’t fancy doing a long run at 10 min miling along the seafront. So I opted for the easy option. Oh wait there was hundreds of hills. Anyway made it to larch did two hours and realised we needed to run home 🤣 Still at least I had a low average heart rate
Nice, bonus points in the bank. Good to see the low average heart rate as well. Strong finish to the week. Well done Lou.

Coach Simon 🍊
42 Points