Week Commencing: 6 July 26

Choose Day👇

Romney? Pretty much a straight swap for the long run Sunday if you fancy doing it. Also post Bewl, listen to the body, if you need a rest, take it, we could probably move some bits around, perhaps a class Thursday as well as yoga if taking Monday off? Even Tuesday listen to the body. Often when niggles have been encountered by the team it’s due to not taking enough rest post big rest. So let me know how you feel Monday and we can shake things up if need be. 140pts on the table again, so let’s just see how this feels come the end of the week. Reluctant to push you any harder based on previous feedback. Keep it up Lou.

Coach Simon🍊

141 POINTS TARGET

150 Points

MONDAY

aerobics

Body Combat

10 PTS

lou-s-and-c

Lou W S&C

10 PTS

How come we don’t get a 15 mile PB? I don’t think I’ve ever run 15 miles that fast not even at pier to pier 😬 I was adding it to my full compliment of pbs. Also my time is wrong on the blog 🤣 that’s the gun time not the chip time. Anyone combat and strength train it was fine 🤣
Well done Lou, sorry about the incorrect time. On the results they display the Gun Time in big numbers and the chip time much smaller so I probably got a few wrong when searching. Strava and Power of 10 don’t include 15 miles in the stats or PBs, and there are very few races (I’m not sure of any other than Bewl tbh) over that distance. So if we were to include it we’d have to message all those that took part or compare all their other 15 miler runs to actually determine if that had a PB or not. And that just becomes very time consuming. Also I need to draw the line somewhere. For example Heidi has a 7 mile race this week and might be claiming a PB for that had I listed all Bewl results. It’s finding the right balance, that’s all. Generally it will be parkrun, 5k, 5 miles, 10k, 10 miles, half, 20 miles, marathon, 50k, 50 miles, 100k and 100 miles. Anything in between would be deemed as a race or course PB. Hope that explains it?

Coach Simon 🍊
20 Points

TUESDAY

dead

5-5-5-2-2-2-2-2

27 PTS

  • Z6
  • Z7
I do not like running in the heat. I’m surprised I managed to maintain my pace at what I did. Also could have sat out a rep 😂 but I managed to refrain. Wenedsdays pose an issues now because of walk2run. So I’m going out with Kev then I’m going to run later which will amount to 33 mins of running. Did you burn out because you didn’t take recovery weeks?
Yeah that is great pacing in that heat. Ahead of 5k PB pace, which is superb. Shows how well you are running. Because I wasn’t running much at the start of my current plan, I didn’t have a week off in between. Then without realising had done 24 weeks on the spin without a break. So just brought forward my upcoming rest week to regroup and start my new plan (23) early. Feeling good for the break though, apart from some DOMS from the gym after increasing my weight for a deadlift and doing single leg press for the first time.

Coach Simon 🍊
27 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Dropped the strides as I did an hour with Kev and then another 35 mins at walk to run.
Zone 1 pace for W2R so not a big overload in terms of pts. Good thinking about the strides. Liking that mindset of not doing too much. 2025 Lou would have done strides today 😂 We banked an extra 3pts today so can lose them somewhere else in the week if you want.

Coach Simon 🍊
25 Points

THURSDAY

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yoga-class

60 Mins Yoga

6 PTS

Normally I move strength to Thursday but I was feeling fatigued so I just did the yoga and I felt fresh for Friday
Good thinking, makes sense to do spin and S&C together to save an extra trip to the gym, as long as you don’t have any porridge disruptions, hang on, wait a minute…..

Coach Simon 🍊
6 Points

FRIDAY

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lou-s-and-c

Lou W S&C

10 PTS

spin-class

60 Mins Spin

20 PTS

So I did cheat just a tiny bit and didn’t do the sledge pull but I didn’t have enough time with the swap over the spin because Simon destroyed my porridge and it delayed my trip to the gym 🤣 in my defence he wouldn’t let me make my own porridge!
Pts in the bank at the mo, so we can probably deduct a point for that and not worry about hitting the targets. No harm done. Another very good morning of training.

Coach Simon 🍊
29 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
According to my garmin i did a 20 Min warm up which I didn’t 🤣 but I did extend out my cool down as a bit of run walking. I try to do that now run back for our other runners. I need to do a cool down and I’ve been out at the back many a time and appreciate people coming back for me. Oh I’ve waffled on and not even mentioned now sure how I managed a pb. I guess the secret is go out expecting nothing. Pace dropped off on the last 2 miles but I’d banked some time. I actually think the course was too long. Initially I was out behind a few people that I’m normally faster than but I didn’t let it get in my head and just carried on how I felt comfortable. I kept thinking well I’m only supposed to be doing 9 min miling so I can slow if I need to
Why did I have this as 2 hours on the plan? You should have said something. Anyhow, congrats on the PB, superb running Lou. I think it does mark an important point about being relaxed. I think the fact you approached this race without any real expectation, played a bit part in this. So definitely something to remember going forward as it can help with running for sure. Loving being part of your journey right now. It’s the reason I got into coaching and I feel a little emotional that you’re getting to experience this, after all the hard work, but also the patience you have shown to get here. Proud of you. PS: Just hit a 150pts week 🤯 Your first ever since I started collecting data.

Coach Simon 🍊
43 Points