Choose Day👇

A couple of really good sessions this week. I have tweaked Tuesdays effort session as the one on the plan was a bit too similar to recent ones. So wanted to offer more variety. Sunday is a brand new session that I created myself so I’m interested to hear how it goes. Any issues this week let me know, but keep up the great work James. Absolutely smashing it.

Coach Simon🍊

145 POINTS TARGET

146 Points

MONDAY

gym-workout

James's S&C

15 POINTS

Strength workout continues to feel good, weights still challenging but able to complete everything while still feeling good for future workouts.
Well done James. Another one ticked off and it contributes to the overall fitness and strength

Coach Simon 🍊
15 Points

TUESDAY

dead

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

30 POINTS

Really enjoyable session & Kelle came & joined me for this one.
The 5k pace of the intervals felt good & it was the last couple where I felt I was working that bit harder to maintain the pace but it wasn’t too difficult.
Overall a fun session that went by quickly & very pleased with the results. Im definitely starting to feel stronger & more comfortable at that sort of pace again.
That’s so pleasing to hear you are starting to notice the difference. I reckon a quick 5k might be in the offing, in which case we can tweak a few of the training targets slightly. We want to avoid these sessions becoming a bit too easy and ensure we are working at that right level. If you do ever feel there is more to give then don’t be afraid to push the pace in the last couple of reps. Great work James.

Coach Simon 🍊
30 Points

WEDNESDAY

spin-class

45 Mins Spin

15 POINTS

Power Zone Endurance class this week so low intensity but holding for long durations.
Felt good & hit my usual power output for this class, heart rate stayed low.
It can be good to add that variety. I’m not as clued up to the benefits of cycling as running, or even some of the terminology but learning all the time and I feel one form of Cross Training is great for lowering the strain on the body whilst still getting the cardio benefit. So well done James. Plus this time of year, being indoors can be nicer one day a week.

Coach Simon 🍊
15 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

Very wet run for a second week in a row but at least it wasn’t cold this week.
Really enjoyed the run, easy paced through out with a few small hills.
Strides were the best they have felt at the end of a run.
Now to rest up ahead of the weekend.
Loving the positive feedback and glad the strides felt so good. Well done James. Roll on the weekend.

Coach Simon 🍊
22 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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parkrunpacing

Easy parkrun

9 POINTS

Nice easy but very wet leg stretcher, felt extremely comfortable throughout. Glad feeling good after a rest day.
Well done James!! Gotta love an easy parkrun

Coach Simon 🍊
9 Points

SUNDAY

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alison-anderson-2

8km-3km-8km MP

55 POINTS

Great session that felt good & the miles ticked by.
Please with the splits especially as it was more uphill second half of the run. Legs felt good & string throughout.
Second 8km was a bit tougher but still felt like a had miles in the tank.
Pre run & during run fuelling seems to working.
Another quality session. Keen to try this myself one day as it was a session I created. The fact you still felt strong at the end is very pleasing. Excellent work James

Coach Simon 🍊
55 Points