Week Commencing: 11 May 26

Choose Day👇

72pts is a decent week here. Two runs including a good speed session Monday. I think Lou is doing it so it should be better this week. Two gym sessions combining strength and cross training, perfect. Then the longer easy run on Saturday. Remember that reel you sent me, parkrun time should be closer to 35 mins for a true easy run, and you want to get to the end of the 50 mins thinking you could carry on if need be. Any problems let me know. Keep up the great work Shana

Coach Simon🍊

72 POINTS TARGET

73 Points

MONDAY

dead

Ramp Up 4-3-2-1

24 POINTS

Watch didn’t pick up the correct pace so I ran how I felt it should feel! Felt good, manageable.
That’s the only problem with track is GPS goes crazy for some reason hence why I use lap times to judge pace. But looks good on Strava, decent session that one, so well done Shana.

Coach Simon 🍊
24 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

Gym really busy tonight! Got all done apart from the lay pull down. Did 10 mins of skipping too.
You should be proud of yourself just for the fact you’re now confident enough to go into a busy gym like that and do these workouts. I bet there was a time not that long ago you wouldn’t have done this. Skipping easy makes up for the lat pulldown, in fact it trumps it, bonus point banked. Awesome work Shana.

Coach Simon 🍊
17 Points

THURSDAY

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Rest day today and stretches completed on Friday
Rest days are under rated.

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 POINTS

All stretches completed
Fab work Shana!! they will definitely help.

Coach Simon 🍊
2 Points

SATURDAY

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bonfire

50 Mins Run

15 POINTS

Thought I’d pace so I keep my ‘speed’ down! It worked and despite parkrun said I did 36:04, I actually did it in 35:59 which I was happy with! Last time I paced was when there were only about 200 runners! Navigating the crowds was tricky but I’m pleased with managing it! Warm up and cool down done too.
How good is that!! Awesome pacing Shana. I like the idea too. Apologies for not giving you a welcome post. I went through a spell of not doing them as I had runners joining from all over the uk who no-one on the group would know. But I can still do one if you like?

Coach Simon 🍊
15 Points

SUNDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 POINTS

Sunday morning at gym. Managed about 10 mins skipping before the classes took over in the sensory room. 20 mins on the magic stairs. Managed a few wights before having to leave as shopping was being delivered but did the rest at home. Hamstring was a Romanian deadlift with 10kg and the booty builder was a glute bridge with 5kg. Plank with Solomon hovering over me (he said he was planking too!) Oscar joined me for the last plank! All done now to take the dogs out!
Great work and love the motivation to get the rest done at home. Can’t believe they kicked you out of the sensory room, so rude 😂 Another strong week, we are laying down the foundations right now to keep making progression. I’m excited for what lies ahead. Bonus pts for skipping.

Coach Simon 🍊
15 Points