Choose Day👇

We need to start adding some mins onto the long run with the half marathon only 9 weeks away. Monday’s session is a tough one so try and be consistent with 5k pace. Speaking of which, would you like me to update your target paces? I don’t have to you if you prefer not too. Any issues let me know. Keep up the great work Lou.

Coach Simon🍊

124 POINTS TARGET

122 Points

MONDAY

aerobics

Body Combat

10 POINTS

track

8-6-6-4-4

28 POINTS

Could leave Feed back until I know what I was doing. Did body combat and obviously track was cancelled. Was feeling rough anyway.
Worked out ok in the end. Let me know next time you are poorly and we can cancel track so you don’t miss out 😉 Well done for still getting Body Combat done.

Coach Simon 🍊
10 Points

TUESDAY

circuits

Circuits

10 POINTS

Did this in the morning which was lucky because Sue cancelled too. I had planned to do the efforts in the evening but actually I was asleep early anyway.
Well done Lou. Sensible to rest up in the evening. It’s always best to get yourself better first before pushing too hard. Glad you were able to catch up on your sleep.

Coach Simon 🍊
15 Points

WEDNESDAY

spin-class

60 Mins Spin

20 POINTS

Was interesting going to spin with the different demographic. 🤣 different crowd there at 9.30 am Couldn’t quite ride as hard
As in older? I was a little put off doing spin at Pure Gym as I assumed it would all be youngsters, but appears that’s not the case when I’ve seen the coming out. Well done Lou. Good to get so much done early in the week despite feeling poorly

Coach Simon 🍊
20 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

Did the efforts session. Couldn’t do a run warm down as needed the toilet. I’m quite pleased with my pace. 🙂 especially as been poorly.
The pace was great. Very impressed. No worries about the cool down. You’ve done really well to fit this in this week. Excellent running Lou. Nice to be able to train with Simon as well.

Coach Simon 🍊
25 Points

FRIDAY

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lo-si

60 Mins & Strides

22 POINTS

Did uphill 10 second strides as it suits me better. I’m the legend of the reverse segment of my strides 🤣 and I’m on the all time leader board 🤣
Always happy if you want to do the hill sprints instead. And good to have a local legend status and leaderboard position. Great work Lou

Coach Simon 🍊
22 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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sam-davies-1

100 Mins Run

30 POINTS

Done. I was convinced my garmin was broken because at time it said 10 min miling and it felt easy. But I got pete and simon to run alongside me and there’s was the same Still convinced my garmin is lying. Had to run back to Rachel’s to get the extra 10min
It shows how much you have progressed recently!!! One of the benefits of improved fitness is your easy pace will improve. HR perhaps a little high at 160+ but that could be the watch playing silly buggers, but something just to keep an eye on and don’t be afraid to slow down to bring that down if need be. Running these at lower HR and RPE is better than doing them a quicker pace. But from what you’ve said, sounds like you did keep it easy. If you login to Strava on your desktop the blue bar chart looks great and shows your consistently of late. It’s no wonder you are running so well. Excellent work Lou

Coach Simon 🍊
30 Points