Week Commencing: 6 APR 26

Choose Day👇

A really good week. I’m hoping to get a group of us down the park on Monday evening, just for a nice friendly session without pushing too hard given we have Wednesday coming up. Speaking of which you know what you are capable of now. Michelle is running and she just smashed out 1:58 at HHM. I reckon for 5K you can keep up with her so that would be a good strategy as she generally paces herself well and it means you can just focus on her as a target rather than worrying about your pace. Any problems with the schedule let me know.

Coach Simon🍊

132 POINTS TARGET

133 Points

MONDAY

aerobics

Body Combat

10 POINTS

si-1-mile-2

16 x 200 Metres

20 POINTS

Missed a couple of minutes warm up and cool down. Thought I wasn’t going to be able to keep at the pace so I stopped my watch half way but the second lot were quicker. It’s a real confidence booster that I can run that fast. But I am again feeling fatigued, I think it’s the long run straight into efforts.
Yeah normally we would avoid those back to back tough sessions, but obviously the schedule this week different. But have to say I’m so impressed with your pace tonight. Way ahead of target and I think as we strip back to these shorter rep sessions on Tuesdays it’s going to really help improve your speed. Fantastic running Lou. Hopefully the fact you only have 1 run in the next 4 days will help with the recovery.

Coach Simon 🍊
30 Points

TUESDAY

lou-s-and-c

Lou W S&C

10 POINTS

Getting the hang of this now. I leg pressed 100kg and calf pressed don’t think that’s the right name 100kg. I also did glute bridge with 22.5kg. That was more of a work out. I can fully bend my knees on leg press because I have arthritic knee caps 🤣 also did you see my box jump! Yay!!!
That is impressive. Wow. I did see the box jump. Nice. It’s something I’ve always wanted to do but watched a video once that just said it’s not worth the risk. You only need to get it wrong by a mm and it can go horribly wrong, as I’ve seen on socials before. So that put me off, but that’s not to say you shouldn’t include one from time to time. A good way of tracking your strength and progression. Perhaps ask your PT though and see what he says. Great work though Lou. Hopefully another step forward to achieving that goal.

Coach Simon 🍊
8 Points

WEDNESDAY

si-1-mile-3

5k Race

26 POINTS

I know I know I’m being ridiculous being annoyed with at 25 min 🤣 But I’m annoyed the demons got me! 😡 Ducked out the cool down but I don’t have yoga in my plan
I kind of disagree about the demons in this one. You ran the first mile at sub 24 min pace. It was just too quick, and I don’t think from what you said that was your fault. If you go too quick you’ve won’t make the end. Simply as that. The fact you still got 25:00 shows you kept going and didn’t give up completely so I think you should actually be happy with your own effort tonight. I’m not pointing fingers either, pacing is hard, so it’s not easy to get right. Well done Lou

Coach Simon 🍊
23 Points

THURSDAY

Loading...
yoga-class

60 Mins Yoga

6 POINTS

lou-s-and-c

Lou W S&C

10 POINTS

So I’m not sure if 8 pints if enough for my Second stength? I burned 250 calories and managed to get some anaerobic benefit 🤣
Sedona? Is that a typo or a form of S&C. Happy to tweak it if need be. At the moment S&C pts are based on number of sets, but if doing higher weights then we probably need to adjust it. Well done Lou, another one ticked off.

Coach Simon 🍊
14 Points

FRIDAY

Loading...
spin-class

60 Mins Spin

20 POINTS

Another one bites the dust! It was a hills session today 🤣
Do they shout at you. “TURN IT UP” I used to love that. The louder they shouted the harder I worked. Awesome work Lou

Coach Simon 🍊
20 Points

SATURDAY

Loading...
rest-day

Rest Day

0 POINTS

SUNDAY

Loading...
su-sparkes

120 Mins

36 POINTS

Ended up going 5 mins over. That’s a bloody though route especially coming back. Anyway I was a good girl and tried to stay in zone 2 trouble is I think I would have to be walking to do that anyway. Average 158 bpm! That’s low for me 🤣 but unfortunately my vo2 max has taken a knock for it 😢 sad times !
Yeah very tough to keep the HR down up those hills, but the fact you are slowing down and thinking about it, is a positive, rather than trying to power up the hills and overdo it. Looks like a good group and glad it went well. Another strong week in the bag. Great work Lou.

Coach Simon 🍊
38 Points