Week Commencing: 22 June 26

Choose Day👇

No circuits this week which might be a good thing. The handicap race. It’s normal to feel nervous but to be honest, anyone that has run a strong 5k this year virtually has zero chance in this race, because someone unknown will beat their handicap by a few minutes. I ran a PB last year and beat my handicap by over 10 seconds, 20+ runners beat me 🤷‍♂️ So that should help calm the nerves a little. The week looks hectic because it’s bookended by rest days. So it’s not actually that intense in terms of pts. So hopefully all goes well. Any issues just let me know. Keep up the great work Emily.

Coach Simon🍊

108 POINTS TARGET

118 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

400reps

8 Mins & 60s

26 PTS

  • Z6
  • Z7
Yep- hard work 🇺🇸 🫡 🤠 but good fun I think? 🥵
One of those sessions that we found a way to “get it done” and sometimes that is what matters the most. Nice place to run part from being bitten a lot. Great work Emily

Coach Simon 🍊
26 Points

WEDNESDAY

jake-p2p

70 Mins & Strides

25 PTS

Tried to beat the heat. Did an extra 3 strides as I still had a way back to the car. Glad it’s done and out the way
With 60 mins & strides on my plan for the day I’m slightly jealous you have already completed yours 😂 Great work though Emily and loving the bonus strides.

Coach Simon 🍊
27 Points

THURSDAY

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gym-workout

Emily's Arms

10 PTS

Complete
💪💪💪

Coach Simon 🍊
10 Points

FRIDAY

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spin-class

30 Mins Solo Spin

10 PTS

gym-workout

Emily's Legs & Core

12 PTS

Complete – again missed the abd/add leg exercise and just did 2.5?min WU and CD on the bike. Very very sweaty. I’m not sure what to put on the new stars section below? Is it avagre from watch/ Strava and then what I felt was RPE?
Well done Emily. In terms of the stats, it’s probably more for running. But you can put average HR for a spin session, pace won’t really be relevant and yes RPE is just how hard it felt out of 10. Not essential to fill out, but it just gets you thinking about whether or not you executed the session right and if you were in the correct zones. So I think it will help.

Coach Simon 🍊
19 Points

SATURDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
Even when I was going very slow it felt more difficult because of heat and my legs were quite achey from the day before! It was a battle to get to the top of old London road – mostly by walking!
It was boiling wasn’t it? I thought it was going to be cooler and really struggled towards the end of my long run. Good to see the HR in Zone 2 though, pace will always be slower in conditions like these. Great work Emily 💪 A solid week.

Coach Simon 🍊
36 Points

SUNDAY

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rest-day

Rest Day

0 PTS