Week Commencing: 27 APR 26

Choose Day👇

We’ve got a really good routine here at the moment and building nicely. Biggest target so far with 74pts up for grabs. You’ve got 2 runs, one easy, one speed. 2 cross training and 2 gym sessions. Sounds like a lot but we also have 3 rest days so I feel like it’s a good balance. If time is limited in the gym I would prioritise the cross training (stairs and ellipticals) for now. Keep going Shana you are doing great.

Coach Simon🍊

63 POINTS TARGET

63 Points

MONDAY

dead

Club Intervals

28 POINTS

I ran as suggested at my 5k pace. My watch was going a bit crazy it I tried to stay between 9mm and 9.30mm. Felt ok.
Great work Shana. Yeah it’s the consistency which will bring the best results and eventually that 5k time will feel easier and start to come down. It was a tricky one given the short recoveries so harder to push the pace too much. But pleased it went well. Sometimes you just have to focus on your own running. I’ve been to lots of track sessions, with other clubs were the coaching is non existent so just focus on making the most of using the track and getting the most out of the run.

Coach Simon 🍊
23 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

It was Pauls birthday today so I couldn’t get to the gym. I had planned to do this Thursday but future me was too lazy!! Therefore I’m planning to go Saturday……
“future me” I like that 😂 Don’t worry about Saturday, go out and run a fast parkrun instead. If you do that and get in the gym Sunday you’ll hit a good target for the week. We will always miss the odd session, but that’s where a small tweak from me can change things and get you on track.

Coach Simon 🍊

THURSDAY

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FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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bonfire

50 Mins Run

15 POINTS

I only ran the fast 5k as wasn’t sure if I was meant to top this up? I’ve messaged you with how it went so won’t bore you with another run down! I did my stretches before parkrun.
Ah numpty (me not you, I thought I changed this to a fast parkrun). That’s ok we still bank 22pts today which makes up for some lost at gym the other day and hopefully the time really changed the mindset. I’ve changed elliptical to stairs tomorrow as that’s worth more pts. I’ve tweaked the target as that was my fault you missed some pts this morning 🤦‍♂️ congrats on a great time though, that’s what matters here.

Coach Simon 🍊
22 Points

SUNDAY

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Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

Sweaty Mc Betty! I don’t think I’ve sweated so much! 20 mins on the stairs watching a you tuber I follow. HR 140 ish on level 7? Did all the arms and legs but I didn’t do the plank….i may do them later so future me may add notes later? I also did 10 mins of skipping, 2hr walk with Mr Solomon Brown and Oscar and walking around the town and old town! Definitely earned my glass of Prosecco this evening!! Don’t drink so much now, this is Paul’s birthday Prosecco. Next Saturday it’s mine and Kristas first wild camp of the season so no doubt we will have the usual beverage! Future me here! I did try a plank and although I can do them….i don’t want to!!
Great work Shana. The skipping definitely makes up for the missing plank. If not more. Can I ask why you are not keep on the plank. What if we started at 10 seconds and slowly built up. If it wasn’t such a good exercise (one of the best we can do) I wouldn’t mention it again. But if you are really against it we can leave them out and perhaps replace it with the ab crunch. A strong finish to an excellent weekend though so loads of positives to take. And I know what you mean about the stairs, I am a sweaty mess when I come off that machine.

Coach Simon 🍊
18 Points