Week Commencing: 20 July 2026

Choose Day👇

So much good stuff in here right now. 3 runs and an awesome efforts session (slightly biased). Plus the strength stuff on the side. Gains are coming soon if you can execute weeks like this. Keep going Shana. Every week is a new opportunity.

Coach Simon🍊

89 POINTS TARGET

46 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

track

8 x 2 Mins & 1 Mins

28 PTS

  • Z7
Arrrrgh! That was tough!! I used my Apple Watch which I don’t normally use as I can’t see it!! It was just to log it for Strava. So I couldn’t see what my pace was while I was running. My average pace was below or around my parkrun pace so I think it’s ok. My average heart rate was 160 ish.
Yeah we wanted to finish that session just a fraction under current 5k pace, which you did. We’ve still not got your HR stats but hopefully when the new watch arrives we can utilize that. I felt like I was on the edge at Monday at track, but the HR data I had speaking to me through my headphones told me I had more to offer, and I did, I kicked on. So times when we feel like we have nothing less, the data can convince us that is not true and I personally find that really helpful. Great work Shana

Coach Simon 🍊
28 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
I keep forgetting to do the stretches!! I did the 60 min easy run with the club. New watch needs practice!
Don’t forget those stretches, they are worth doing. Well done on the run and glad the new watch has arrived. Well done Shana.

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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home-workout

Shana Home S&C

1 PTS

Off on holiday this morning with a 6 hour drive! Apologies body, no Shana home gym today. 😢

SATURDAY

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bonfire

50 Mins Run

15 PTS

  • Z2
50 mins easy done! Lovely Parke Parkrun – the steepest hill ever but lovely route. Managed to nab someone to talk to on the way round who had done the alphabet three times and on his fourth! Also had been to every European parkrun and off soon to Malaysia and Singapore parkrun!! Definitely a fan of parkrun! This was his local one. Good easy run. I did walk the massive hill as everyone around me was! I did try to run some but couldn’t get past!

SUNDAY

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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
Pure Gym in Torquay! Completed the 30 min magic stairs and only issued the calf raises and chest press as couldn’t find them!! I did do abductors and leg press as extras though! Seemed to be a lot of men in the gym and I wasn’t sure where I could go for my free weight. Found a quiet corner until Henry told me there was a secret women’s only room!! Thought it would be like the sensory room but it was a mini gym in itself! All new equipment too! It was great!! They then came round with cool towels and a complementary chocolate! (That last bit wasn’t quite true! I was messaging Henry as he wanted to know what it was like! So I told him there was someone giving free back massages, a spa pool and refreshing cold drinks on tap!) Also did my stretches in the garden before the gym!