Week Commencing: 30 MAR 26

Choose Day👇

I’ve made some pretty big changes to this week from the original plan so let me know what you think. An extra run in there as I feel that could help with confidence levels. I have reduced the target slightly but that’s to something I feel is the level you’re at right now. 170pts was too high. It makes me exhausted just thinking about that

Coach Simon🍊

151 POINTS TARGET

159 Points

MONDAY

dead

5-5-4-4-3-3-2-2-1-1 Mins

28 POINTS

Change is hard xD.. Nice to see you running though.
Give them time. They’ll get better and I believe it won’t be those taking the sessions each week as they are already asking for help. There will come a time I’m sure where myself and Jax will be back taking these sessions again once certain people realise their mistakes. Well done on a strong session by the way. You were looking trim when I tucked in behind? So the training and nutrition seems to be working.

Coach Simon 🍊
28 Points

TUESDAY

gym-workout

Home Legs Workout

10 POINTS

WEDNESDAY

swimming

45 Mins Swim

14 POINTS

45min swim done today, did a 75min spin yesterday.
75 minute spin? I don’t even have a session for that. You may have just crashed my platform. Impressive though. Great work Mitch. Racking up the points nice and early this week.

Coach Simon 🍊
39 Points

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Big boy run i feel.
Nice, pushed the pace a little, extra points coming your way!!! The only thing I would say and this isn’t a criticism but just for your own knowledge is that physiologically we can get more benefits from running slowly than at a slightly quicker pace. Basically the key difference is our body produces more mitochondria which are crucial for us as runners. The simple way of explaining it is, that signals which leads to this increased production stay open for longer when we’ve done an “easy” low HR run. If we pick up the pace, those signals are said to shut down straight away. So whilst this felt good, earned you more pts, from a physiologically point of view the gains may have been less. Hope that makes sense? It’s why all over social media you see “Run slower, get faster”. There is a lot of truth in that statement and why now when I do any easy workout I make sure my HR is under 140.

Coach Simon 🍊
26 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

2 hours z2 bike today as partners bday tomorrow so gonna have a rest day, then do the 90min run and swim on Sunday which i think ticks almost all the sessions off for the week
Nice, good work Mitch. Adding up those points nicely this week. Hope your partner has a lovely birthday.

Coach Simon 🍊
24 Points

SATURDAY

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cycling

120 Mins Bike

36 POINTS

alan-corke

90 Mins Run

27 POINTS

SUNDAY

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swimming

60 Mins Swim

18 POINTS

spin-class

60 Mins Spin

20 POINTS

90mins easy run and 60mins spin (was 20x 30s hard effort, 60s off and then the rest easy so not sure how high load was, id say somewhere between an endurance ride and a ‘spin effort). Run felt really chilled. Been in a small deficit for the week, absolutely cleared my diet up ive worked out perfect macros etc and doing on avg a 500cal deficit each day but actually eating extra carbs before sessions etc so honestly ive never felt better in terms of fuelling this week – no swim available today.
Target for the week 151, pts earned, 159, so that’s great, just what we want. Really interesting to hear about the diet and how good you feel with that. It would be wrong of me not to mention a slight concern about that calorie deficit whilst training for a triathlon, but nutrition isn’t really my area, so I won’t get involved, other than say be careful. But great work Mitch, lots to be happy with this week.

Coach Simon 🍊
42 Points