Week Commencing: 4 May 26

Choose Day👇

We are taking a recovery week earlier in case it looked a little light (no long run). That’s because we have the Rye 10 next week as this should leave you feeling a bit fresher for that race. So just a solid week this week with 110pts up for grabs. Hopefully chance to shake off that rib injury once and for all.

Coach Simon🍊

110 POINTS TARGET

116 Points

MONDAY

gym-workout

Sue M Mon Gym

15 POINTS

Both session done. Still finding left sided side planks difficult. Did a normal planks instead.
Really well done Sue, especially as you were not feeling 100%. Sensible to avoid the side planks for now until the side has fully recovered.

Coach Simon 🍊
23 Points

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

Found session tough so really please with my pace avg over session 9.32 min/ mile. Was trying to make sure my arms were moving and head was up. I do enjoy these session.
They are tough but you do great. Form looked good tonight and the fact you continue to work on will only help. I was working really hard in my 10k race Sunday but the more I focused on my running form, the more it distracted me and it made a huge difference. I’m glad you enjoy them too. It’s a lovely group to run with. Well done Sue

Coach Simon 🍊
24 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

60 min run done pre W2R Was slow but was at the back chatting with a runner who having a very tough time in her life at the moment. Then did w2r. Ran and lead the advanced group . 1 min running 1 min walking for 10 min.Was like an efforts session keeping up with the front runners. When running was in the lower 10 min / mile or less pace.
Well done Sue, helping so many people tonight by the sounds of it. From your point of view having to put in that much effort the day after a session probably isn’t ideal but hopefully as the weeks go on, you’ll know which is the best W2R group for you to work with. Some extra pts banked today for that higher effort.

Coach Simon 🍊
24 Points

THURSDAY

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yoga-class

60 Mins Yoga

6 POINTS

Yoga done through i forgot to record on strava. Will do gym tomorrow as did a 7 mile walk with a friend learning about Rye nature reserve wildlife.
Sounds interesting and well done on the yoga. No worries for switching the gym session

Coach Simon 🍊
6 Points

FRIDAY

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gym-workout

Sue M Thurs Gym

15 POINTS

rest-day

Rest Day

0 POINTS

Gym done today instead as yesterday. Good session. Mainly kept at same weights as last week . I going to give my injury time to heal.Did up farmer walk to 8 kg. Hardly any niggles this time mainly towards the end of the session. Much more comfortable this week. Will up the weights when I can do session with no niggles.
Very sensible to use less weights until you are happy the injury has gone, but it’s pleasing to know you are getting less discomfort now. Well done Sue.

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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philippa-wide

80 Mins Run

24 POINTS

Nice relax run. First half with Jo Edwards before we joined Walk , talk ,run to complete.
Well done Sue, nice to be able to do both. Great job on getting the person on the front cover of Runners World this month to do a talk in Hastings. Would have been even more impressive had it been last months cover, given it was Harry Styles 😂

Coach Simon 🍊
24 Points