Week Commencing: 22 June 26

Choose Day👇

See how the week progresses and listen to your body. It’s a relatively sensible start and keeping the runs easy. So hopefully no problems. To view more info on any session just click on the green plus icon. To view tutorials of any exercise or stretch just click on it’s name. Any issues let me know, but welcome to the Team.

Coach Simon🍊

86 POINTS TARGET

86 Points

MONDAY

swimming

40 Mins Swim

12 PTS

  • Z2
I was a bit tired from yesterday so I decided to switch into swimming session. I focused on consistency while swimming.
No worries, a sensible decision. I think with any session if we can really nail down the correct zones we will maximise the gains from that workout, so I like your thinking. Well done Gianluigi!!

Coach Simon 🍊
14 Points

TUESDAY

rest-day

Rest Day

0 PTS

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
I went for this run on very little sleep. I had to head out really early because the heat becomes unbearable later in the day. I tried to keep a conversational pace, making a conscious effort to keep my heart rate low.
I like that mindset, it’s smart training, every session we do should have a purpose and if we get it right most of the time, we’ll see those gains. I think for now keeping it easy, getting the muscles better conditioned to running, will then allow for that addition of tempo and speed work in a month or so.

Coach Simon 🍊
20 Points

THURSDAY

Loading...
swimming

40 Mins Swim

12 PTS

  • Z2
I wasn’t able to get to the pool tomorrow, so I swapped today’s workout with tomorrow’s. During this morning’s 40-minute swim, I kept my heart rate in the lower zones for the entire session to focus on building my aerobic endurance.
Well done Gianluigi, no worries about the switch. Looking the HR you are in Zone 1 here so could push it a little more in the pool if you wanted. I find with the cross training to get my HR into zone 2 my RPE might be a little higher, 4, sometimes 5, but happy to work that bit harder if it means by HR is correct.

Coach Simon 🍊
12 Points

FRIDAY

Loading...
gym-workout

Home Legs/Core

8 PTS

pett-xc

60 Mins Run

18 PTS

  • Z2
Today I felt very well. Knowing that the following days I’ll be busier, I’ve decided to do a 60 min run. I’ve tried to stay in z1-z2.
Yeah liking that heart rate and RPE. Again my approach personally now is to try and sit somewhere towards the upper end of my Zone 2, but it will take me 20 mins to get there on an easy run like this. But I think you’re executing these really well right now and hopefully you can see why it’s likely to help with your conditioning whilst keeping that injury risk low.

Coach Simon 🍊
26 Points

SATURDAY

Loading...
andy-alice

40 Mins Run

12 PTS

  • Z2
Despite the heat, I went out for a 40-minute run. I stayed in Zone 2 throughout, while also focusing on my running technique and improving my cadence.
Perfect again, really well executed session. HR, pace, RPE all in the right place. It sounds simple but you’ll be amazed how many get these wrong and work way too hard for these runs. Enjoy the rest of your weekend.

Coach Simon 🍊
14 Points

SUNDAY

Loading...
rest-day

Rest Day

0 PTS