Week Commencing: 1st June 26

Choose Day👇

A decent week on the cards here with 82pts up for grabs. We have to ditch track due to the recovery needed after the 5 miler, and so squeezing in the 60 min run somewhere is important. The bimblers do a Thursday evening run if that was ever something you wanted to consider. Quite a lot of the team are in that group and the pace would be fine for you. They come across a bit clicky but are always open to other people running with them. Any problems let me know and keep up the great work Shana.

Coach Simon🍊

84 POINTS TARGET

80 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

track

4-3-2-1-30s

24 POINTS

I did not want to come out tonight! I was tired bloated and grumpy! I just wanted to curl up on the sofa with Solomon and a duvet. Which was what I was doing! However, I knew if I didn’t go, I would have felt very disappointed in myself! I’m so glad I did! This is exactly what a plan helps with! I think i averaged a 5k pace although my Strava will say more as I forgot to stop my watch at the end! I actually loved the rain! It was refreshing and made me feel more hardcore!! 😂 now in a nice warm bath! Managed to chat to some extra people I’ve not spoken to before too! All is good.😊
This is brilliant. This is why I love coaching. To help people get that motivation to step out the door and I think having the awareness that is often the hardest thing to do, and rarely gets easier, is important. But as you experienced tonight, its almost always worth it. Fantastic running Shana. Very hardcore.

Coach Simon 🍊
24 Points

WEDNESDAY

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

20min magic stairs done and most of the ther bits. It seems everyone wants to build their booty lately as I still didn’t manage to get on it! More annoyingly I didn’t manage to skip as the sensory room was too busy!!! 😡
Well done Shana. A deadlift is a really good alternative but takes a bit of practice, there’s also two other machines good for building glute strength next to the booty builder, so if that is ever being used, you could try one of them. Tbh I often switch up my own routine a little bit. If I can’t get on the lat pull down for instance I’ll just use one of the other pull machines on the corner. Any questions though just ask.

Coach Simon 🍊
15 Points

THURSDAY

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FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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lo-si

60 Mins & Strides

22 POINTS

Very wet and cold! I ran my easy 60 mins. My watch ran out of battery half way through parkrun but I knew I’d already done a 16 mins warm up. My parkrun was 34.35 mins then added a ten min cool down. I didn’t manage to do my strides as I was so cold and wet and Paul and Henry were waiting in the car. I could add them in for tomorrow after a warm up? Then the gym?
Great work on the 60 mins in those conditions. Impressive stuff Shana. You could do them post stair climber, or skipping, then you are warmed up, basically just do 8 x 30 seconds fast on the treadmill, that would be the same, just be careful not to do them cold and pull a muscle. Alternatively an extra 7 or 8 mins on the stairs gets you the same pts. Have I added the pts up correctly this week? 🤔

Coach Simon 🍊
18 Points

SUNDAY

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Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

Completed all exercises. Did 27 mins on magic stairs and 5 mins skipping. Had to stop as felt slight sharp pain in my left calf again 😧. Hoping it’s not bad. Will see how it is tomorrow. I rubbed some magnesium gel on it and hoped for the best. 🤞🏻
Brilliant work Shana. Loving the extra on the stairs. That’s a decent shift on that machine. Keep an eye on the calf. These things can sometimes come and go.

Coach Simon 🍊
23 Points