Week Commencing: 23 MAR 26

Choose Day👇

See how the body reacts after HHM and only do Tuesday if you feel ok. We could easily swap that for something lighter. But overall a strong week and back over the 150pts again which is a great target. Any problems let me know. Keep up the great work Mitch.

Coach Simon🍊

155 POINTS TARGET

86 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

1hour easy ‘not so easy’ run after the weekend, legs still bit stiff, but felt nice to get them moving.
Why did I even put 20 x 1 mins in the plan. If anything ever looks stupid, just tell me, please. Sensible to do the 60 mins. So well done Mitch. I think you were over harsh on yourself for Sunday as well.

Coach Simon 🍊
18 Points

WEDNESDAY

gym-workout

Home Legs Workout

10 POINTS

swimming

45 Mins Swim

14 POINTS

Did the 2.5km swim without an stopping in 52mins! 2:05 per 100m.. Happy to be able to do that – No legs workout.
Nice. Great to see some progress in the pool. Bonus pts for the extra 7 mins, they all count. No worries on the workout, I know that’s a bit of a grind right now.

Coach Simon 🍊
16 Points

THURSDAY

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spin-class

60 Mins Spin

20 POINTS

FRIDAY

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gym-workout

Home Legs/Core

9 POINTS

Did a 35min run today. Plan is to get completely back on plan on Monday.
10pts banked. 1 more than the target. So all good. Always happy to have a discussion about the plan, what you feel is working, what’s not. And from there we can make changes. Being adaptable is key. If you feel you want more running. let’s do that. There’s no point me putting in S&C workouts if you really don’t like them. It should be enjoyable too. It’s a hobby right.

Coach Simon 🍊
10 Points

SATURDAY

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su-sparkes

120 Mins

36 POINTS

I did a 3 hour pretty hard cycle event indoors on zwift today. Plan to swim tomorrow and perhaps drop the run as my calves are a bit tight.. been stretching and rolling them too.
3 hours on the bike at that intensity is just as good as the run, perhaps better so a good switch up. Well done Mitch.

Coach Simon 🍊
36 Points

SUNDAY

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swimming

60 Mins Swim

18 POINTS

cycling

120 Mins Bike

36 POINTS

30min swim done, legs are pooped after 3 hours / 100km (and plenty of climbing in that) yesterday! Who’s taking track now, bit of a shame.. are you attending to run?
I’m not surprised after yesterday. I’ll be at track every week to run hopefully and it had been previously discussed I would be stepping back at least every other week. We have 4 newly qualified coaches that the club invested well over a £1000 in and one of the few sessions they can use those skills is track. So it’s good for them, good for me in that I get to run with you guys now. I think give them a few attempts and the sessions will be good, albeit the first is tough.

Coach Simon 🍊
9 Points