Choose Day👇

Paddock Wood still the goal? If so we do need to increase the long runs in the next few weeks. Ideally Saturday so you can still be fresh for track. Quite a few are long running Saturday these days so there should be people to run with if you reach out. Although you might be too quick for many of them now. If you want to swap S&C for circuits just shout. Keep up the great work Lou.

Coach Simon🍊

131 POINTS TARGET

143 Points

MONDAY

aerobics

Body Combat

10 POINTS

start

15 - 10 - 5 Mins (10k) 💨

28 POINTS

Hated that felt like a lump of lead. Didn’t really eat for two days coz of my tummy so I think I might have been running empty .
You looked strong. Probably just the effects of this bug you’ve had. Well done Lou. 40 pts on a Monday is huge. Pretty sure that’s the most of anyone on the team today

Coach Simon 🍊
40 Points

TUESDAY

circuits

Circuits

10 POINTS

Done
💪

Coach Simon 🍊
15 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

Taken advantage of your week off to Turn my easy run into an effort 🤣 In my defence It was quite hilly! Still got the strides in and they were at my quickest pace
Yeah it’s tricky with Horntye. I stopped going there for my easy runs as I just never knew what the route would be an often it was ridiculously hilly. That route was bonkers in truth, almost as much climbing as the entire HHM route and it did spark a topic of debate in the coaches group (not sure if you saw that). Oh well. Some bonus points added and I know some runners will be grateful of the hill work. Well done Lou

Coach Simon 🍊
28 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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spin-class

60 Mins Spin

20 POINTS

Done
Great work Lou! Keep an eye on the pts ahead of Sunday as may be at risk of going over 110%. Ask if unsure.

Coach Simon 🍊
20 Points

SATURDAY

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su-sparkes

120 Mins

36 POINTS

I’ve got an irritating glute. It’s not painful if just there when I run uphill mainly. I’ll go back to doing my glute strength physio work as I’ve been a bit slack 😆 135 mins in the end I think. I over estimated how far we could get in two hours.
How strong are your glutes? As like me you probably spend a lot of time in your computer chair? I’m hoping to have a quick short workout that focuses on the glutes soon that you could add in once a week. So booty builder (or hip thrusts), squats, deadlifts, wall sits. Those short of exercises are key. I think we might have almost hit your target this week, so maybe time for an easy Sunday. I will let you know.

Coach Simon 🍊
40 Points

SUNDAY

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rest-day

Rest Day

0 POINTS