Choose Day👇

The days you do the sessions are not really that important. Ideally we would like an easy day after a hard day, but I appreciate that’s not always possible. So if you do need to move things around, let me know. The Spin class could be swapped other forms of cross training like, rowing, elliptical or swimming. So let me know what you prefer. From a time perspective a spin session is probably the best option though. You could also swap the S&C out for a circuits class if you prefer.

Coach Simon🍊

105 POINTS TARGET

110 Points

MONDAY

spin-class

60 Mins Spin

20 POINTS

Great, made time to get ready and got away in time. Could have made better effort with fueling but worked hard given first session in ages
Superb. I really think this is a great addition to your training. It adds variety, but the intensity means it will really help your fitness. Great start to the week Jo!

Coach Simon 🍊
20 Points

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

Well that was nothing like my target 5k pace, tried to bring it down a bit but nevermind, I really enjoyed the session
Pace was great. On these shorter reps we definitely want to be quite a bit quicker than 5k pace so that worked out perfectly. 3 brilliant days in a row. So many positives to take right now and a great way to start this new plan. Well done Jo.

Coach Simon 🍊
24 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

Was ok, heavy legs
I’m not surprised after the recent spell you had. It was a great start to your week. Well done Jo!

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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First gym session since I cracked my ribs. Enjoyed it but I felt it on Saturday!
Excellent work Jo. If you were struggling Saturday might be worth reigning in the weights a little next week to avoid that again, then slowly build back up.

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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philippa-wide

110 Mins Easy

33 POINTS

Nice easy run to Larch Close and after to make up the time. Felt comfortable and recovered from Friday
Gad you had a recovered well and so happy with how this week has gone. If you continue to tick off weeks like this then I think you’ll be surprised at the improvement which follows. Great work Jo.

Coach Simon 🍊
33 Points