Week Commencing: 20 July 2026

Choose Day👇

Another strong week. We’ve got some quality speed work on Tuesday, the easy run, a good long run Saturday and the S&C to compliment it. I also hope the CIRF course goes well on Sunday. I enjoyed it, and the more questions you ask the better.

Coach Simon🍊

122 POINTS TARGET

98 Points

MONDAY

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 Mon Gym

15 PTS

Gym session done. Have done fitball class as Henry taken grandson fishing. So only did 5 min on stairmaster.
That’s fine. Fitball worth the same as the extra stairs. I only put that in case you couldn’t do the class. Great start to the week Sue.

Coach Simon 🍊
23 Points

TUESDAY

track

8 x 2 Mins & 1 Mins

28 PTS

  • Z7
Enjoyed the session. Felt relaxed. Started to fast was trying to keep up with Kayla & Jo. Heart rate between 130 -154
Great work Sue, glad you enjoyed it and good to have Kayla and Jo to run with. Pace at the end looked really good, so decent gains from this one.

Coach Simon 🍊
28 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
60 mins done in 2 parts 30 min then 33 min with walk to run who were doing 11 min run 1 min walk x3 Strides done. Body felt tired after yesterday efforts.
Great work Sue, no worries about splitting them up. Great to see the W2R still going strong and approaching it’s graduation. No need to put strides stats in the feedback to be honest. But appreciate you doing it.

Coach Simon 🍊
22 Points

THURSDAY

Loading...
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

Gym session & stairmaster done. Increased leg extension weight. My body looking forward to yoga
It’s been a busy few days for sure. Hopefully, even though you are on the course, which is tiring mentally, the rest from exercise will help. You do a minimal amount of physical activity on the course. Well done Sue. I’ve added the yoga pts on already.

Coach Simon 🍊
30 Points

FRIDAY

Loading...
pett-xc

60 Mins Run

18 PTS

  • Z2
Took along time to warm my legs up. Felt my posture was good. Felt like I was working hard but heart rate only between zone 1 & 2 . Maybe due to my morning medication which can have an effect on my heart rate. Definitely was out of breath during the run.
Well done Sue. Yeah for a 60 minute run, breathing should be under control, so perhaps best to focus on RPE rather than HR for your easy runs, especially if your medication can have an impact. Well done for getting it done though. Good luck on your course.

Coach Simon 🍊
18 Points

SATURDAY

Loading...
rest-day

Rest Day

0 PTS

SUNDAY

Loading...
rest-day

Rest Day

0 PTS