Week Commencing: 6 July 26

Choose Day👇

Hi Sue, I’ve put the 10k as an 90 mins run, as you said you would be doing it easy. If we include WU and CD you should comfortably get to 90. To make up for the missing pts I’ve just added an extra 20 mins on the stair climber. If that’s a problem drop me a message. But looks like a good week and hopefully your leg will be ok after Bewl.

Coach Simon🍊

121 POINTS TARGET

129 Points

MONDAY

rest-day

Rest Day

0 PTS

Instead of a walk in the heat went to gym and did bike & treadmill. A little bit of upper body . Finished with some lovely yoga stretches. Legs feel so much better.
So pleased this has helped. I’ll credit a few points but you wouldn’t have been working to hard in the cardio session.

Coach Simon 🍊
6 Points

TUESDAY

dead

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

27 PTS

  • Z6
  • Z7
That was tough this evening. My fault as I had been out for the day and had already walked over 8 miles. The heat also affect me. I was about 10k pace. Each 5 min rep was slightly faster. Cadence improved as the session progressed.
Still a very good session though, especially in that heat, so we still will have got the benefits that we were after. Always great to have you along Sue.

Coach Simon 🍊
27 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
This morning did a yoga fitness class and 45 min gym. Lead a group from Horntrye. Alot of walking as I had mainly ladies round the menopausal age who can’t cope with heat. Did a shady route. Strides were hard work. Pace slow. Worked on posture.
A good days work Sue. Probably a few pts less for the evening run, but I appreciate that is out of your control and not much you can do about that really. Not sure if there is a solution when it’s this warm.

Coach Simon 🍊
30 Points

THURSDAY

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yoga-class

60 Mins Yoga

6 PTS

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 PTS

  • Z2
gym-workout

Sue M Thurs Gym

15 PTS

Stairmaster session done. The longest I done on the Stairmaster. Heart rate Avg 128 Did the gym session plus extra to make up for what I missing and for walking some of yesterday. Did 15 min bike to make up for the run. Looking forward to this evening Yoga. Yoga done
Excellent work Sue. I’ve credited your yoga points in advance, so no need to add to that. Nice to get a Stairmaster PB today. Hopefully you felt strong on there.

Coach Simon 🍊
30 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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alan-corke

90 Mins Run

27 PTS

  • Z2
Slow 10k 1.09.08 disappointed with pace as slower than Heathfield. Did 12 min warm then 10 min of drills Only managed 3.34 CD as nothing left in legs The heat got to me. My legs felt like they were running through treacle. Had the sensation I was runng up hill but managed to run the whole way. I did push myself the best i could.
I think what may have happened here is the confusion as to whether we treated this as an easy run or a race, and then ultimately we end up somewhere in the middle. So I think in future we just want that clarity and to stick with it. But that’s ok. Easy mistake to make and in the end we finish the week with some extra points in the bank. I think had it been cooler and you were in the right mindset you would be quicker than this based on your recent fitness levels. So don’t overthink this one too much, move on and we go again. Well done Sue.

Coach Simon 🍊
36 Points