Choose Day👇

Keep adding in the extra S&C (calf and toe raises etc). Once I am back I’ll get something added to the dashboard for that. If you feel like you are capable of more already, let me know. I’ve been conservative for now with the sessions I’ve set but equally don’t want to hold you back. We are only a few weeks away though from introducing some speed work.

Coach Simon🍊

84 POINTS TARGET

MONDAY

I did the run on Tuesday and the S&C on Thursday.
Great work Benni. No worries for moving things around.

Coach Simon 🍊
14 Points

TUESDAY

swimming

60 Mins Swim

18 POINTS

I did the swim on Friday, but since I was exhausted (the long weekend in london and the rest of the week has been very intense between family visit and work) , I decide to do only 30min and use the swim as recovery, alternating front crawl and breast stroke. 1250mt
Sensible. I think the one thing I can never be aware of is how any of my runners feel at the start of the day. So it’s essential you listen to your body rather than force the session in the plan. What I can then do is react to that and tweak the plan going forward. So well done for making the adjustment Benni

Coach Simon 🍊
9 Points

WEDNESDAY

bonfire

50 Mins Run

15 POINTS

Went all the way up priory avenue, amherst road to bohemia road and back and up again plus a lap of alexandra park while jesse was doing tennis. Always trying to fit things here and there!
It’s good to multi task and some very good hills in there which is a good sign if you did decide to give HHM a go. Well done Benni

Coach Simon 🍊
15 Points

THURSDAY

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Done. Plus upper body S&C. It took me 1hr plus 30min for the ankle and knee part.
Well done Benni. If time is limited we can always tweak things. That’s quite a long time for one session of S&C.

Coach Simon 🍊
10 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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alan-corke

90 Mins Run

27 POINTS

The only run I enjoyed this week! Trailed after my brother, we spoke all the time even when coming back we were against the wind. 5.51min/km talking is a good acheivement considering that a few weeks ag I couldn’t run 10min! 15.5km
Fantastic running Benni. That shows you are making good progress. It’s nice to have company and chat, you can forget about the run that way. That’s a pretty quick pace as well for an easy run which is promising.

Coach Simon 🍊
27 Points

SUNDAY

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rest-day

Rest Day

0 POINTS