Choose Day👇

Definitely big step back this week, a mini taper if you like, but we’ve still got some decent volume with those 3 runs in a row. My Tuesday evening gang might be doing a Galley Hill session which could be an option if you wanted to join us? It’s basically 40 mins of running up and over the hill with a bit of 10k pace thrown in. Worth 36pts, so we would just lose some of the mins from the runs later in the week. Let me know if that appeals? Trust the taper though. You’ll be glad you did come a week Saturday.

Coach Simon🍊

129 POINTS TARGET

122 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 POINTS

gym-workout

Joe S&C Session

12 POINTS

Need to finish off the S&C later in the week, as sit ups, planks and wall sits are still to be done. That stair stepper…wow! Haha. 112 floors completed and it’s fair to say that I felt a bit wobbly when I got off 😂
No worries, as you said before they can be done at home. It’s a brilliant machine. If if makes someone as strong as you feel unstable then we know it’s doing some great work. It’s really building strength in the glutes too. Jax joked that all of Team Orange will have massive bums soon with all our Stair climbing work 😂

Coach Simon 🍊
21 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Got it done nice and early, as I like to. At this time of year, I seem to prefer the early morning runs more than doing them in the evening, which is weird, as you’d think it would be the other way round. Legs felt good, even after yesterday’s brutal stairway to heaven!
It’s nice to tick it off, I guess it’s just the thought of heading out in the dark at this time of year that is off putting. Great work though Joe.

Coach Simon 🍊
18 Points

WEDNESDAY

jake-p2p

70 Mins Run

21 POINTS

Completed this on Thursday morning, as I was nackered on Wednesday. Did my wall sits on Wednesday evening, so now just sit ups and planks to go for the week’s S&C
No worries. IT’s a lighter week so the option to move stuff around is there. Gotta love those wall sits right? Well done Joe.

Coach Simon 🍊
22 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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alan-corke

90 Mins Run

27 POINTS

Wow, that felt good! I did not wanna do that tonight but so glad I did, as it felt like a great run. Really comfortable. Feeling fit and strong. 8:30 min/mile at 139 HR, so the fitness is definitely improving. 1 week till race day!
It’s great when you feel that good a week ahead of race day. Shows the plan has gone well.

Coach Simon 🍊
27 Points

SATURDAY

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su-sparkes

120 Mins

36 POINTS

Did some sit ups! 3 x 40 Ouch! I haven’t even done 3 x 35, so 3 x 40 was tough!
Nice, Abs are going to be looking sick soon.

Coach Simon 🍊
1 Points

SUNDAY

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rest-day

Rest Day

0 POINTS

A fairly big gym sesh. 20 mins elliptical – gradually building up effort level from 4 – 10 20 mins row – 10 mins on 8, 10 mins on 10 Then S & C – 3 x 10 chest press, 3 x 10 seated row, 3 x 10 (on each side) twisty torso thing, 3 x 10 leg press, 3 x 10 leg extension, 3 x 90 Secs planks, 3 x kettle bell swings Finished off with 35 mins bike – 5 mins off & 5 mins on. ‘On’ was level 10/12 and 95 – 100 rpm
Nice. I think when we know our own bodies, it’s fine to tweak the S&C in this way. In fact I would encourage it as we don’t want to be doing exercises which can cause us more damage. But a really good workout. If my maths is right it’s 31pts banked. Lovely jubbly.

Coach Simon 🍊
31 Points