Week Commencing: 11 May 26

Choose Day👇

It looks very busy, but I think you’re working at a very manageable level, because the training is spread across so many disciplines right now. But I like it, it’s a good routine. Track on Monday might be the same session we did in the park Tuesday, but it’s good one so that’s something. Any issues Heidi just shout. Let’s make this a strong week.

Coach Simon🍊

90 POINTS TARGET

100 Points

MONDAY

dead

Ramp Up 4-3-2-1

24 POINTS

Managed 2.10 to 2.15 on the 4 and 3 mins. Faster pace on the 2 and 1 mins.
Perfect. It’s good to have that understanding of what the right pace is and then as you get fitter you’ll notice the lap times will start to come down. I like working to lap times as you don’t have to keep looking at your watch and it teaches you to learn how it feels to run at a certain pace. Excellent work Heidi.

Coach Simon 🍊
24 Points

TUESDAY

rest-day

Rest Day

0 POINTS

Back of right knee a bit sore today (after the fall a week ago) so good to give it a rest.
Sorry to hear that but hopefully the rest will help. Less falling please 😉

Coach Simon 🍊

WEDNESDAY

circuits

Circuits

10 POINTS

1 hour TRX class done. Legs, core and arms all worked.
Keep this up, you’ll be so strong in no time. All about consistency. Really well done Heidi. Loving your commitment to your well being.

Coach Simon 🍊
10 Points

THURSDAY

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pilates

Pilates

10 POINTS

andy-alice

40 Mins Run

12 POINTS

40 min run done on the seafront. 4.3 miles and average pace 9.28 per mile. Then Pilates / Barre with lots of leg, core and arms.
That’s fast 😮 All I would say for these runs, is keep the pace much nice and slow. We should be working at about a 3/10 effort for these. Really well done on a great day of work Heidi.

Coach Simon 🍊
22 Points

FRIDAY

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gym-workout

Home Legs/Core

10 POINTS

spin-class

30 Mins Solo Spin

10 POINTS

That was a killer! Could only manage 3 x 45 secs of wall sits without weights. Not sure what split squats are so did plies. Only had 4kg weights so had to go lighter. All done though.
Great work Heidi. No worries about doing less on the wall sits. It’s about finding your level right now and then slowly adding to it. You can click on any exercise on the dashboard for a tutorial. Splits squats are tough but I think one of the best exercises we can do as runners so worth having them in there. If you do this consistently you can see how it will benefit you.

Coach Simon 🍊
20 Points

SATURDAY

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me-1-post

30 Min Tempo (HM)

24 POINTS

10 min warm up, stayed with the 30 min pacer and was a comfortable run. 10 min cooldown. All good 👍
30 min!! Nice. That’s great. I some how have added up your pts wrong and now you have 100 in the bank for the week, but that’s a big milestone already, so really well done. Great work Heidi 💯💪

Coach Simon 🍊
24 Points

SUNDAY

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rest-day

Rest Day

0 POINTS

Rest day taken.
Well done Heidi!! A good week, 100pts banked 💪

Coach Simon 🍊