Week Commencing: 13 July 26

Choose Day👇

134pts on the table. That’s quite a bit over your average of 117, which means we should make some big gains this week if we can execute well. A nice mixture of variety with each run done in different zones. And obviously your epic gym work to compliment that. Keep being awesome and any problems with the schedule just shout.

Coach Simon🍊

134 POINTS TARGET

133 Points

MONDAY

gym-workout

Emily Pull Ups

2 PTS

Complete ✔️ 😴
💪

Coach Simon 🍊
2 Points

TUESDAY

dead

Hills Pyramid

28 PTS

A small part of me enjoyed that! In reply to your feedback on Thursday – I went to see Pitball at Hyde park. It was ALOT of fun, and yes we all wore bald caps in 30 degree heat. I think I did about 37,000 steps that day too 🤣
Ah I like some of his tunes, very catchy, so must have been a lot of fun. So impressed here. You looked to get stronger as the session went on. Form improved and when the others were starting to flag you looked to grow taller, stronger and faster. That comes down to all the gym work you’ve done, combined with the running. So to have that power and endurance to finish a tough session like that, so impressively, is something you should be incredibly proud of at the moment. That only comes from one person. Keep smashing it Emily. 💪

Coach Simon 🍊
28 Points

WEDNESDAY

circuits

Circuits

10 PTS

Complete – tried having a go at Olympic lifting today. Wasn’t too strenuous as it was mainly focusing on technique which I currently have none of haha
Careful, please don’t break yourself. Nice to mix it up though, it’s nice to do something technical as well though. I used to be a golfer and became obsessed with my golf swing, but when I got it right the results were pretty cool.

Coach Simon 🍊
10 Points

THURSDAY

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gym-workout

Emily's Arms

10 PTS

pett-xc

60 Mins Run

18 PTS

  • Z2
Both Complete ✅ thank you for your feedback from Tuesday! Reassuring and motivating after a sluggish run today 🐌 👊🏻
You’re always welcome. And don’t worry too much, some runs will be sluggish, again, the heat playing it’s part I’m sure. Well done for getting it done, that’s the most important thing. Great job Emily

Coach Simon 🍊
28 Points

FRIDAY

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spin-class

30 Mins Solo Spin

10 PTS

I was really dreading these sessions all week 🤣 but so glad I did it. Missed out the normal 2 exercises (abd/add) and just did a 2.5 min WU & CD on the bike. The bike sesión is quite short on Strava as I forgot to start my watch for the warm up
Awesome work for getting them done. And glad you felt better as a result. They are tough sessions, although you did choose the plyo workout 😉

Coach Simon 🍊
20 Points

SATURDAY

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simon-half-marathon

4 x 3km

45 PTS

  • Z4
Ended up doing this Sunday as I was so tired Saturday. Despite being a little intimidated by the distance I really enjoyed this one. Felt like no matter what direction I ran in I was running into the wind but the breeze was very welcome!
The old double headwind, I’ve had that before. But glad you enjoyed it and were able to get out and run so well. A strong finish to another excellent week. Well done Emily.

Coach Simon 🍊
45 Points

SUNDAY

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rest-day

Rest Day

0 PTS