Week Commencing: 25 May 26

Choose Day👇

I’ve not got the 5 miler in the plan? But that does give us an opportunity to put some hills in Friday, which will be good prep for Heathfield in a few weeks. A tough week with 126pts on the table but none of the runs are more than 60 mins which should help. Any issues let me know. Keep up the great work Mark.

Coach Simon🍊

126 POINTS TARGET

128 Points

MONDAY

New Machines and Weights have changed – I will first list what is still the same (Cross Trainer & Rower – Cardio) Dead Bugs, Hip Thrusts, Plank, Flutter Kicks, Bicep Curls & Tricep Dips. New: Seated Row 3 x 12 @ 42.5 kg Lat Pulldown 2 x 15 @ 35.5 kg Shoulder Press 2 x 12 @ 16.25 kg Chest Press 2 x 12 @ 23.75 kg Leg Press 3 x 8 @ 102.5 kg Smiths Machine – Push Out & Cable Rotations 2 x 10 @ 13.75 kg Went into yesterday afternoon to sort out my new settings and weights.
Great work Mark, I’ve updated the weights, let me know if any of them are still reading incorrect.

Coach Simon 🍊
11 Points

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

Completed on Bexhill Seafront with Sue, put the effort as we puffing after each rep. We were able to support each other and manage our pace. Already warm.
Love the pace, love the effort, love the support of each other, great work Mark. Hope the golf went well?

Coach Simon 🍊
24 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

Early Social Run and Strides prior to W2R. Looking after a W2R group with help from Chrissie and Rachel.
Fabulous work Mark. Playing an important role in the club right now which is very much appreciated.

Coach Simon 🍊
22 Points

THURSDAY

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All reps completed – 1 Change (Hamstring Extension weight now 16:25 kg. That was tough today, legs felt it.
Well done Mark, it’s amazing how much harder everything is due to the heat.

Coach Simon 🍊
15 Points

FRIDAY

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dead

Continuous Hills

36 POINTS

This was tough, I was sweating buckets when I finished 🫣.
Yeah that is a tough session but good prep for Heathfield and you can remember this workout when those hills come your way. Great work Mark.

Coach Simon 🍊
36 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

Hastings 5 Miler. Supporting a W2R graduate and a new HR member to complete this, just missed the 1:05:00 I thought they could achieve but it was close. Very happy
Lovely to be able to offer that support. Well done Mark. Inspiring others is great.

Coach Simon 🍊
20 Points