Plan 1 - Week 9 - PBrunner

Choose Day👇

Another strong week, 130pts up for grans with some great variety thrown in there. Any problems let me know.

Coach Simon🍊

130 POINTS TARGET

133 Points

MONDAY

15 - 10 - 5 Mins (10k) 💨

28 POINTS

Enjoyed that (in a strange sort of way) Could probably have taken a second off of each lap, but not a lot left in the tank at the end.

The quicker you are the tougher this session is, as it’s harder to hold the pace for that long. But as you say, at the very worst 1 sec per lap off target, which is a fine effort and you still had a strong finish in you. Last lap was the quickest of the night. I’m very pleased. Great work Steve

Coach Simon 🍊

30 Points

TUESDAY

Steve S's S&C

15 POINTS

💪

Coach Simon 🍊

15 Points

WEDNESDAY

40 Mins Run

12 POINTS

👊

Coach Simon 🍊

12 Points

THURSDAY

60 Mins Easy-MP

24 POINTS

just a tad off the pace but cold, wet, windy and trying not to slip on the muddy footpath and into the Regents Canal! A Prog run none the less.

Yeah falling into a canal would not be ideal. Well done Steve

Coach Simon 🍊

24 Points

FRIDAY

Rest Day

0 POINTS

SATURDAY

7km HM Progression

52 POINTS

All good. Happy with the pace and felt in control.

Great work Steve, loving those splits. Nice to see you down there today.

Coach Simon 🍊

52 Points

Glute Bridge	2 x 10
Squats	2 x 15
Plank	2 x 40s
Reverse Lunge	2 x 10
Dead Bugs	2 x 10
Press Up	2 x 10
Side Planks	2 x 20s
Calf Raises	2 x 10 (5kg)
Bent Over Row	2 x 10 (5kg)
Shoulder Press	2 x 10 (5kg)
Wall Sits	2 x 30s
Farmers Walk	2 x 60s (8kg)
Kettlebell Romanian Deadlift	2 x 10 (8kg)
Russian Twist	2 x 30s

Choose Day👇

130 POINTS TARGET

MONDAY

28 POINTS

TUESDAY

15 POINTS

WEDNESDAY

12 POINTS

40 Mins Run

Zone 2

THURSDAY

24 POINTS

20 Mins @ Easy Pace

RPE: 3

20 Mins @ Steady Pace

RPE: 4

20 Mins @ Marathon Pace

RPE: 5

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

52 POINTS

SUNDAY

0 POINTS

0 Mins

RPE 0