Week Commencing: 29 June 26

Choose Day👇

Tuesday is the team session but to be honest we could easily hit the target without that. Just add on some extra mins onto the other 2 easy runs. So with Bewl on the plan for Sunday, see how you feel Tuesday, there’s no need to push right now with the 5k PB in the bank. Sounds like I’m trying to put you off efforts 😂 Any other issues let me know. For Bewl I think somewhere around marathon pace is a good target. Whilst it’s quite flat for the most part, it’s often warm and if you go much quicker the hills will gobble you up at the end.

Coach Simon🍊

127 POINTS TARGET

127 Points

MONDAY

circuits

Circuits

10 PTS

– Leg extension 45kg – Shoulder press 11kg – Bulgarian split squats 16kg – Hanging knee lifts 3x l5 – Negative chin ups – Glute abductor 45, 52, 52kg – Tricep kickbacks 14kg – Toe touch crunches – Leg press 70kg – Squat jumps
“Negative Chin Ups”??? Is this just chin ups whilst saying things like “I don’t like Monday’s” or “Chin ups are the worst”. Apart from the negative mindset, it looks like a good workout and a decent way to kick start a new week. Great work Lucy.

Coach Simon 🍊
10 Points

TUESDAY

dead

8 4s & 2s

26 PTS

Splits were NICE again. Think I’m getting the hang of intervals yippeeee
Quality sesh!!! Looked to be running really strong. If you can consistently get one of these sessions in each week for an extended period of time, I think the best is yet to come, which is very excited. Awesome work Lucy!!

Coach Simon 🍊
26 Points

WEDNESDAY

👍🏻
I heard a nice saying on the radio this evening “Sweary Mary” which made me think of you. Can’t think why. I was also listening to a podcast about AI coming into running coaching. I’d like those AI pricks to come up with feedback like this. Fuck em. You have also somehow managed to run at a HR which has eluded both Zones 1 and 2. That must be what they mean when they refer to the grey zone.

Coach Simon 🍊
9 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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andy-alice

40 Mins Run

12 PTS

  • Z2
All good. Made a doggo friend. I don’t think you’ve run this week. Hope you’re not injured 🤞🏻
Ah friend. I had a tough weekend. Got run down, which gave me some impetigo, which is horrid. So just brought my impending week off, forward, so I could rest up. So all good. I had done 24 weeks on the spin (don’t tell the coach 🤦‍♂️), so it was needed. Appreciate you checking in though. Well done on the run, stats ideal.

Coach Simon 🍊
12 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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bewl-simon-1

15 Mile Race

70 PTS

Oof it was hard! But also really fun. Took it easy and finished quite strong so think I had a better experience than a lot of people out there!
Yeah RPE definitely much higher than HR or pace, which shows the challenge presented. Sounds like you ran a smart race though and glad it went well. Nice to make good use of some of the marathon endurance that is likely still in the locker. Awesome work Lucy

Coach Simon 🍊
70 Points