Week Commencing: 13 APR 26

Choose Day👇

Decent start. Straight off with 100pts the target. Let’s see how you get on with this but we can always adjust and if the schedule needs tweaking just shout. Often when working with someone new it takes a few weeks to find the best routine.

Coach Simon🍊

101 POINTS TARGET

98 Points

MONDAY

rest-day

Rest Day

0 POINTS

Nice and relaxed day at the desk, so good rest time for the upcoming week.
The benefits of having a desk job. I think work is the only time I really get to rest 😂

Coach Simon 🍊

TUESDAY

andy-alice

40 Mins Run

12 POINTS

swimming

40 Mins Swim

12 POINTS

Morning swim was nice and gentle – still new to the swimming so sessions tend to be based more on trying to master technique than anything else. Garmin died for my evening run after using it in the morning so used a HRM to ensure I stayed nice and gentle for the run, which was nice and easy overall.
Love the fact you are focused on learning correct technique rather than just swimming haplessly, will no doubt serve you well in the long run. And well done on the run too. Decent double day to start the plan.

Coach Simon 🍊
24 Points

WEDNESDAY

gym-workout

Home Full Body

10 POINTS

Completed the stretches straight after the workout, which was a nice way to cool down – being the first time going through the whole series though it took a little longer than expected. I expect will be faster next time, but very enjoyable and surprisingly hard work – especially on the legs!
Well done Chris, yeah it’s quite a demanding workout that, hopefully once you get into a routine you’ll be able to get through it quicker. I’m not a massive S&C fan myself but have realised the importance after my first real injury setback this year and no for longevity and all round well being it’s a crucial part of the plan.

Coach Simon 🍊
13 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

As discussed, did a swim session this morning focused on front crawl technique – 60 minutes gentle in the pool, rest of the day will be relaxed as am at the desk.
That’s fine all the time the swimming is pretty much technique based.

Coach Simon 🍊

FRIDAY

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louise-cavill

20 Mins HM Tempo

18 POINTS

Felt good on this one – nice to run a touch quicker
Yeah one thing I will always try and include is variety in the training. Easy runs are good and beneficial but they can get a tad boring after a while.

Coach Simon 🍊
18 Points

SATURDAY

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gym-workout

Home Full Body

10 POINTS

swimming

50 Mins Swim

15 POINTS

Workout went quicker this time – built a timer with all the exercises on PowerPoint so was much easier!
Perfect. There are some good timer apps as well, you can add in the recoveries etc. “Exercise timer” was one I used when working out at home. A good days work

Coach Simon 🍊
25 Points

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

Nice run – struggled to slow down to this pace at the start and felt sluggish but then settled into it after a while, good to be on my feet running for an hour, it has been a long time since I have done that
It feels counter productive at first I know. I’ve felt dropping to 9:40 per mile for my easy runs and it feels slow, but I know based on the science it’s doing me more good than running faster and I feel like I’m recovering quicker, which long term will allow us to do more, earn more points and ultimately get fitter.

Coach Simon 🍊
18 Points