Choose Day👇

So some tweaks to account for Cross Fit being ditched. Give me a little bit of time to change the S&C. That’s something I’m working on improving. But the 30 mins legs and core is a decent session. If you have dumbbells or kettlebells, let me know and I can create a specific workout. Or the You Tube alternatives are also good. As long as we are getting some S&C done, that’s the main thing. But this week has a good look to it with 145pts up for grabs which is a recent total. We peak at 170 later in the plan so your worry about not working hard enough, don’t fret, it’s coming.

Coach Simon🍊

146 POINTS TARGET

MONDAY

dead

8-3-3-2-3-3-8 Mins

31 POINTS

Good session today I think I did okay considering nobody really around my pace today. Didnt have tons and tons of energy so just made sure to stay consistent and get through it.
It can be tricky for me to focus on individuals but happy to do that some weeks if you really want me to check in on your laps times. From memory it felt like you were anywhere between 1:45-1:50, perhaps a little slower as the reps progressed? But bear in mind a 1:50 lap equates to a 23:00 min 5k time and it shows you are running well. Not a bad effort for your birthday either. That’s the toughest track session we will do for about 6 months as well. We start easing back a little as 2 weeks time the pace will drop to 10k and then a few half marathon sessions as well, which will feel like a jog around the track. So that’s something to look forward to. Hope you had a good day! Do you mind me asking how old you are? Just curious. Shall I guess. Early to mid thirties? 33 perhaps? I will leave it there so I don’t offend you 🤦‍♂️😂

Coach Simon 🍊
31 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

swimming

40 Mins Swim

12 POINTS

Missed the workout but 100% will get it added in probably on Sunday morning I think is the best place for it? I did the swim was quite a big boy swim, lots of drills etc. Swam really well for me today.
Swim sounds great. Loving the positive feedback. I’ve moved the session to Sunday although a little wary we’ve got so much packed in there. See how you feel on the day but don’t injury yourself by pushing too hard.

Coach Simon 🍊
12 Points

THURSDAY

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spin-class

60 Mins Spin

20 POINTS

A good session with some hardish intervals in there, been feeling all over the place this week so its nice to still get these sessions done.
Sounds like a hectic week but hopefully the plan can keep you motivated. Well done for getting this one complete Mitch. 20 beautiful training points in the bank!

Coach Simon 🍊
20 Points

FRIDAY

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I opted to do a 21 min joe wicks video instead today, wasnt very hard so will go back to your one on Sunday. Probably lost a couple points here really didnt end up working particularly hard.
Bloody Joe Wicks 😂 No worries though. Let’ call it 7 pts, seems fair. I really hope to have a load of S&C sessions soon, but need to take some time off first, but it will come soon and should make it much better long term. Well done for getting something done.

Coach Simon 🍊
7 Points

SATURDAY

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su-sparkes

120 Mins

36 POINTS

Hope all is ok?

Coach Simon 🍊

SUNDAY

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swimming

30 Mins Swim

9 POINTS

Didnt get round to the legs and core but bike and swim done.
No worries, two most important sessions done and that was asking a lot to do everything in one day. Well done Mitch

Coach Simon 🍊
27 Points