Week Commencing: 8 June 2026

Choose Day👇

All being well you should feel ok Monday after a long but slow Sunday at the Weald Challenge. That said if you need extra rest we have a free day Wednesday where you could run. That’s currently a rest day because of the Alan Corke. Speaking of which, no need to kill yourself round there, just go out and run a solid race and you should see a decent improvement. Same for Sunday really. Neither of these races are going to be quick ones, see them more as an opportunity to bank pts and improve your fitness. If doing strides I would save them before Heathfield, you don’t really need to do them before the Alan Corke and the pts target is a little higher than we need it to be. Adds up to 146, we only need 140. Could be a good week though. Keep up the great work Lou.

Coach Simon🍊

140 POINTS TARGET

144 Points

MONDAY

aerobics

Body Combat

10 POINTS

lou-s-and-c

Lou W S&C

10 POINTS

Took a bit of effort to get myself out there today. I felt quite strong at at Weald, like I had strong little legs! It’s boosted my confidence for running trails! Although my right knee is a tiny bit annoyed. To be honest I took paracetamol before bed and had a cracking nights sleep.
I slept a treat Sunday evening, the race obviously helping and like you noticed the difference in my legs, it’s such a confidence boost to feel strength out there on runs. No reason you can’t continue to get stronger and feel better as well. Great start to the week Lou.

Coach Simon 🍊
20 Points

TUESDAY

start

10K Race

45 POINTS

Ducked out the cool down but!!!!! I’m helping at walk to run (not the top group) so I feel like I’m going to have a few extra points! Can also drop spin to 45. I felt really strong, I’m not going to lie has a couple of little of walking breaks! Especially 3rd lap my hamstrings were angry! They were probably think we hate fucking trails and you decided to take us 20 miles on them in two days! 10 min off Last year Lou! Just need to redeem by heathfield time on Sunday and all will be well!
10 mins in huge. Awesome work Lou. I think you should see walking breaks on that route as strategic, not a failure. And probably helped you run faster in truth. Been a big few days for sure so try and keep the next few easy if you can. But job done here and hopefully it puts you in with a shout for that improvers award. Well done Lou.

Coach Simon 🍊
37 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Need some pints did 32 min at about 10.30 min miling. ☺️ can you add them please so I know o won’t massively exceed my allowance 🤣
Zone 1 pace, so that’s good. Only 6pts in that case, so unlikely to push you over.

Coach Simon 🍊
6 Points

THURSDAY

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yoga-class

60 Mins Yoga

6 POINTS

Did this with my strength day! That strength day is the one with the sledge pull! I hate it!!! It’s so hard. I was asking the pt why Alan corke seemed easier and he said because we’ve been working on strength in a range of movement. So before I would have been on the edge of that range now I have more! It kinda made sense
I quite like the look of the sled pull. Has he changed your routine? I’d be interested to see what you are doing at the moment if you could ping it over. Still think my S&C sessions can do with some changing. A good days work, well done Lou.

Coach Simon 🍊
16 Points

FRIDAY

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lou-s-and-c

Lou W S&C

10 POINTS

spin-class

60 Mins Spin

20 POINTS

This was spin! It wasn’t 1.07 I was peddling to keep the bike alive between my spin and the class.
So 60 mins spin? 20pts? No need to reply if different, just didn’t quite understand the feedback, but another good workout done. Hope the tunes we banging!

Coach Simon 🍊
20 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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start

10K Race

45 POINTS

My previous comment about spin didn’t make much sense! I was saying strava was more than an hour but I didn’t work for it. Heathfield went ok really! 🤣 could have been a lot worse. Especially as I wasn’t in the best place. I want to do Robert’s bridge 5k with Rachel but I’m not sure how I can fit it in my plan.
2nd fastest 10k on that route? Wow that’s impressive and especially with what you are dealing with right now. Fantastic running Lou. Another strong week banked. Flying right now. For you the 5k will be easy will it?

Coach Simon 🍊
45 Points