Choose Day👇

Eastbourne half? Take confidence from your recent 10k PB which would suggest, even with the recent layoff, a new half marathon PB is also possible. I was leaning towards a time of around 1:50 as a good prediction and if there is a pacer going that speed you could try and tuck in with them, even if you can’t quite sustain that it gives you a cushion of 3 and a half minutes to your current PB. That said, this is all about building towards the triathlon anyway, so I’m not suggesting it’s important what time you run Sunday, just trying to install some more confidence ahead of the race and remind you that you are running very well still. Any issues with the schedule in the build up, just shout.

Coach Simon🍊

143 POINTS TARGET

160 Points

MONDAY

dead

8-8-6-8 Mins

26 POINTS

Felt good considering, wasnt that quick but was fun to be back.
Great to have you back and was impressed with the paces given the recent illness. Hopefully that’s the last of that until post race day. Awesome work Mitch

Coach Simon 🍊
26 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

swimming

30 Mins Swim

9 POINTS

gym-workout

Home Legs Workout

10 POINTS

Hi, got both the leg workout and a 35min swim wed done (swim was hard, more on my arms than anything else – although expected as 4 weeks away from swimming in total).. Also did 90min cycle on Tuesday to get some points back. Feeling really good now, excited to get back to where I left off and excited for saturdays big sesh (oh and the food after all that exercise!!)
That’s a huge start to the week. Great work Mitch and just so pleased you are feeling better. Whilst it’s horrible in the moment an illness like that does give the muscles a bit of recovery, so it’s not always terrible. If I’ve done my maths right, Tues and Wed banks you 38pts. Decent haul that

Coach Simon 🍊
38 Points

THURSDAY

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spin-class

60 Mins Spin

20 POINTS

Hard 1hour ride today!
Perfect!!! Strong week so far. Great work Mitch

Coach Simon 🍊
20 Points

FRIDAY

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gym-workout

Home Legs/Core

8 POINTS

Found this pretty difficult today but all done – very far from my crossfit days lol – also did an hour z2 ride.
Yeah these are decent workouts. Not as easy they look but that’s the idea right. Well done on the bike ride as well. Some decent pts banked there.

Coach Simon 🍊
20 Points

SATURDAY

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cycling

120 Mins Bike

36 POINTS

alan-corke

90 Mins Run

27 POINTS

3 and a bit hours of work done.. fuelled better than usual but called it at an hour running.. pretty proud of this week after being at 0 pretty much last week.
Huge week already. To hit your targets before Sunday is massive. Sensible to cut the run short if you were feeling it a bit. Fantastic bounce back Mitch. Really pleased.

Coach Simon 🍊
42 Points

SUNDAY

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swimming

45 Mins Swim

14 POINTS

Completed. I was told about a 2.5k swim event at my normal pool session time on 22nd.. so now im doing hastings half and a 2.5k swim attempt on the same day – which should hopefully give me some confidence on swimming the half IM distance at least, glad its in the pool though incase I start to struggle after the half earlier in the day lol..
Great week Mitch. How long will the 2.5km swim take so I can add it to the plan and tweak the schedule if need me

Coach Simon 🍊
14 Points