Choose Day👇

I appreciate there might be some shuffling this week. I also know you said you were doing a lo of travelling this week. I’ve changed out efforts for a tempo run. HM pace for 45 mins should fair relatively comfortable but it’s good a way to get the heart rate up a little without putting too much strain on the foot. Any issues let me. Merry Christmas to you and your family. Hope you have a good week Lucy 🎄

Coach Simon🍊

105 POINTS TARGET

114 Points

MONDAY

jack-facebook

45 Mins HM Tempo

33 POINTS

Done! 45 mins @ 5 mins per km. On the treadmill. Foot good! EDIT: Also did 10 min warm up but only 5 mins cooldown
This is fantastic news and great pace too. I think this approach to slowly ease you back into efforts is a much more sensible one now and will hopefully give the foot more time to recover. Then if all goes well we can add the quicker workouts back in, but no hurry to do that.

Coach Simon 🍊
33 Points

TUESDAY

circuits

Circuits

10 POINTS

10 min WU 1. Leg press: 1 set 20 2 sets 22.5 2. Threading needle: 2 sets 2 kg 3. Landmine press 2 sets 5 kg 4. Leg curls: 3 sets 32 k 5. Ski erg intervals – 20 on, 10 off: 763m total SUPERSET A – 21’s Bicep curls: 15kg 60s SUPERSET A – 21’s Skull crusher: 7.5kg 60s SUPERSET B – Bicep curls Wide: 15kg 60s SUPERSET B – Triceps Kickbacks: 7.5kg 60s SUPERSET C- Triceps press ups 30s SUPERSET C- Normal press ups 30s 5 min cooldown and stretches
15kg Bicep Curls? Wow that is impressive. A really great session and I think it’s important even as runners to work the upper body as well. Especially when doing marathons and that’s a lot of arm swings we have to do in 26.2 miles. Great work Lucy!!

Coach Simon 🍊
15 Points

WEDNESDAY

profile

130 Mins

39 POINTS

Did a lovely 129 min long run up to bedgebury and back. Think I was grinning the whole way round – perfect cold sunny day and it felt so good to be back running longer distances again. Loved it! Foot hurts but no more than the other long runs in previous weeks – seems as though it can cope with high volume much better than high intensity. PS yesterday’s 15kg bicep curls was total weight so a pair of 7.5s – I wish I could do 15kg each 💪🏼💪🏼
This is great. So pleased you enjoyed it too. Also takes away that pressure from the rest of the week now, knowing you’ve done most of the hard work. 60 mins Sunday would be plenty…….I did cross my mind when I got into the gym today and started doing my own 15kg barbell bicep curls that you may have been referring to that. But still very impressive. Have a fantastic Christmas Lucy.

Coach Simon 🍊
39 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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pett-xc

60 Mins Run

18 POINTS

Did the 60 min easy run today because I had the time and felt the need to move! Might do another little easy run on Sunday if feeling ok
Well done Lucy. If you do run Sunday keep it short. You’d feel a right plonker if the foot went again doing something more than was on the plan. 30 mins perhaps? But glad this one went well.

Coach Simon 🍊
18 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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rest-day

Rest Day

0 POINTS

Gentle run along the canal then was v sensible and stopped half way up the big hill as per advice 🫡
Thank you. Sounds like a lovely place to run

Coach Simon 🍊
9 Points