Week Commencing: 25 May 26

Choose Day👇

So much to look forward to this week. Being paced by Paul is great. I think you’ll love that, just feed off his positivity and form. Spin can be 60 mins, I’ve put 80 for Wednesday on the assumption you will help with W2R, so we won’t have to worry about adding extra pts. The biggest thing you could do wrong this week is going too hard on the 20 x 1. 3k pace should feel comfortably hard for 60 seconds. So given it’s a race week just be smart on the efforts. Keep up the great work Lou.

Coach Simon🍊

137 POINTS TARGET

141 Points

MONDAY

aerobics

Body Combat

10 POINTS

lou-s-and-c

Lou W S&C

10 POINTS

As I said in my WhatsApp didn’t fancy hanging about until 5.15 to do combat. So swapped for the magic stairs. Got some feed back from my exercises so I’m meant to do more reps and lower weight then a peak set at heaviest I can do within control. So today i deadlifted 50kg 😱 and it was controlled except for my sweaty palms making me lose grip. That’s not too shabby I only weight just over 60kg 🤣 We are squatting with the smiths machine now so it can’t squash me. I do feel a lot stronger and I look stronger and too be honest, can you remember the last time I moaned about by hips or knees hurting.
As someone deadlifting 35kg right now I can relate to how impressive that is. So really well done Lou. I’m glad you feel strong, it’s a nice feeling right? No reason we can’t enjoy that going forward long term. And that’s a very good point about how the hip and knees haven’t been giving you grief. Keep up the great work.

Coach Simon 🍊
19 Points

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

I’m definitely not a hot weather runner. That was weird I came over all fuzzy and felt sick. You would have expected that to happen when i was running not talking. I tried to stay sensible I was just at the faster end of my pace range. I certainly didn’t feel like I was giving it all. Annoying about my vo2 max but it must be the heat. I don’t think it’s my fitness decling. Also I need some extra points because yoga isn’t on. I guess I should wait and see how much running I do today
The heat is brutal right now. Much higher than we normally get it, so I wouldn’t overthink it and Garmin won’t factor that in when doing the VO2 scores so don’t worry about that. The only thing I would question is hydration. There was a point in the afternoon I had 3 full cups of water on the go at my desk just to keep myself properly hydrated. In terms of the session, you’re running so strong at the moment, form looks great, and good to be at the at pace given the conditions, so loads of positives to take.

Coach Simon 🍊
24 Points

WEDNESDAY

philippa-wide

80 Mins Run

24 POINTS

So I did 1.10 before walk to run and another 25 mins running at walk to run! I’m really struggling in this heat. I feel so unfit!
Looking at the HR data the W2R session would have earned some decent pts. But that’s good as we were missing a few. I’ll take back those 3 from Tuesday just so you don’t go over. I think there will always be times or spells in your training where it just feels tougher, whether it’s the heat or fatigue, but the key is to keep ticking off the sessions, keep banking those points and you’ll come out the other side feeling even better than before. So you’re doing great things right now Lou.

Coach Simon 🍊
33 Points

THURSDAY

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yoga-class

60 Mins Yoga

6 POINTS

No yoga did strength Really struggling atm
What really makes us is how we react when things are tough. I think you’re on a busy schedule, this heatwave has been brutal, probably just a block of time where fatigue is kicking in. Hopefully you have been able to sleep well Thursday and feeling a bit better, but don’t see it as a negative, see it as an opportunity to improve your mental strength by staying tough when it’s challenging and coming out the other side even stronger.

Coach Simon 🍊
10 Points

FRIDAY

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lou-s-and-c

Lou W S&C

10 POINTS

spin-class

45 Mins Spin

15 POINTS

Right I’ve got myself in right kerfuffle and done 60 mins spin because I was short of yoga points. Bound to miss the cool down tomorrow, will try really hard to do it but feeling a bit low at the moment and having a crisis of confidence
Great work Lou, we have pts in the bank now, so no need for a CD Sunday. It’s important to recognise the difference between being tired and losing fitness. I’m 99% sure this week is down to fatigue. So keep going, all you can do Sunday is your best and the task is simple, stick with Paul. Forget everything else. You got this!

Coach Simon 🍊
20 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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paul-1-mile

5 Mile Race

38 POINTS

No cool down 🤣 Paul paced it perfectly, he kept pulling me back! 🤣 it was tough because people I thought should be behind were ahead but we got most of them and a couple of others as well. Came in 23 seconds under the target. Which was good because I thought I might struggle. Especially when we turned and the heat was beating down on me! Good news tho vo2 max has returned to 47. Need to hit the reset button I think been a bit bad with the eating this week 😳 too many events going on.
Smashed it. A great example of what good pacing can do. But you are the one who ran the race so deserve who credit. And this was off the back of a week where I think you were struggling a little. I think in past years you may have let the demons get to you, but you seem mentally stronger now, so even when you are a little down you can dig deep. That’s something to be really proud of. Old you would be so impressed with 2026 Lou. Perhaps the diet this week effected the mood as well? Congrats on the PB though Lou. And no worries on the cool down, you certainly were not the only one and had pts in the bank anyhow.

Coach Simon 🍊
35 Points