Week Commencing: 6 APR 26

Choose Day👇

I’ve pretty much ripped up the original schedule this week. But if you are free I want you to be involved as much as possible. Some of us plan to run a friendly effort session Monday at 6pm if free? Then you have the 5K Race on the Wednesday. A double up bike and run at the weekend is nicely complimented with 2 swims. Any extra points should be achieved through S&C really but I’m seeing a lot of the team hit peak levels around 130-140pts mark. So I like this target.

Coach Simon🍊

135 POINTS TARGET

159 Points

MONDAY

si-1-mile-2

16 x 200 Metres

20 POINTS

I did 2 hours Z2 bike endurance ride today, just moving things about a bit as I didn’t really have the legs for running yesterday.
No worries that’s cool. Still some decent points banked. Given it’s more specific for your goal event it’s worth more points to you than a runner.

Coach Simon 🍊
24 Points

TUESDAY

rest-day

Rest Day

0 POINTS

Interested to see what you think of my run on strava, did 15 hill reps of about 180m. Kept a fast pace up them but controlled.
That’s a quality session. Nice idea to add in the hills for a bit of strength work too. Really good pace going up as well. Awesome work Mitch

Coach Simon 🍊
24 Points

WEDNESDAY

swimming

30 Mins Swim

9 POINTS

si-1-mile-3

5k Race

26 POINTS

45min swim done. Well done on your 5k, hope you managed it pain free?
Well done Mitch. Thank you. Mild discomfort in the knee at the end but as long as I’m sensible going forward it should be all systems go pretty much. Very happy and I’m amazed how much of my fitness I’ve been able to maintain from the cross training.

Coach Simon 🍊
15 Points

THURSDAY

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spin-class

60 Mins Spin

20 POINTS

Extremely difficult 4 x 10mins main set at threshold, 75mins total
That sounds gruelling. Bonus pts incoming

Coach Simon 🍊
24 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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pett-xc

60 Mins Run

18 POINTS

cycling

120 Mins Bike

36 POINTS

Today was interesting, I had booked to do both these sessions, got stuck at work until 4pm and then got back. Completely under fuelled and feeling a bit crap. Started up my bike workout and just found it too hard so gave up and instead did an hour Z2 bike instead (more tomorrow).
Sometimes life does get in the way, and listening to your body and energy levels is wise. There’s always another day.

Coach Simon 🍊
12 Points

SUNDAY

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swimming

60 Mins Swim

18 POINTS

So woke up, fuelled properly, drank lots and jumped on the bike, did 80mins threshold ladders bike workout, which actually after the initial hard few mins of each block, wasn’t too bad. Then went out for a 75min run / 13km (did 2 x 20mins harder efforts with easier inbetween). Then few hours later did a 45min swim, which I did 3 x 500m and got my fastest ever 400m, so massive day and felt tons better for getting it done!
Helluv a day!! That is very impressive and hopefully a big confidence boost heading into a few key weeks of the block. Fantastic work Mitch

Coach Simon 🍊
60 Points